Problems falling asleep: 10 simple tips for a better night’s sleep
Stress, food, exercise and too many thoughts: If you can’t fall asleep, there can be many different triggers. This is how you get sleep problems out of the way.
Surely you have rolled around in bed several times, tired but unable to find sleep. The next morning when the alarm clock rings, it becomes a disaster, not to mention the day.
The most common causes of sleep problems
Stress, worries and professional pressure are the most common causes of lack of sleep.
However, certain habits or the consumption of some food (especially heavy things just before falling asleep) can also prevent us from sleeping.
With these tips for falling asleep, you may even learn about causes of sleep disorders that you didn’t know about before.
Fall asleep better – our 10 tips
- Avoid lavish dinner
Hardly anything has a negative impact on a good night’s sleep like a lavish and late dinner. Those who consume too large portions and, above all, too much fat in the evening, demand maximum performance from their digestive system.
Therefore, after a rich dinner, you should wait at least two to three hours before going to bed. Or best: eat between 6 and 8 p.m., then you can go to bed relaxed between 9 and 11 p.m.
- Apps to fall asleep
Even though it is recommended that you stop using your cell phone about an hour or two before you go to sleep, as the blue lights have a waking effect, it offers some functions that can help you fall asleep. There are various apps that can help you fall asleep. These are our favorites:
Calm ( App Store / Google Play Store ): Calm is a meditation app that promotes sleep with various functions. A pleasant voice leads meditation sessions. The length and topic of the respective meditations can be selected individually. The app also includes various bedtime stories for adults, breathing exercises, soothing music or sound effects.
White Noise ( App Store / Google Play Store ): Whether the partner’s snoring or the loud neighbors – background noises like this often prevent you from falling asleep. With the White Noise app, you can easily hide these sounds by replacing them with relaxing background sounds. There are many different sounds in the app, such as crickets, frogs, rain, the sound of waves, pounding fire or light noise.
Sleepzy ( App Store / Google Play Store ): The Sleepzy app is a smart alarm clock that monitors sleep behavior, analyzes sleep quality and wakes you up naturally during the lightest sleep phase. It calculates the optimal time to wake up and ensures that you start the day well rested. She will also notify you if you have a sleep deficit. Close monitoring makes it easier for you to fall asleep in the evening.
Rain and waves
Unspalsh / Aaron Burden / Ryan Loughlin
- Optimize bedroom
If you suffer from sleep disorders, you should have a quiet and dark bedroom. In addition, the temperature should be between 16 and 18 degrees, the humidity between 40 and 60 percent. You can optimally humidify your bedroom with a humidifier .
Also make sure that the duvet is not too warm or too thin, depending on the season, and that the mattress is good for the back . You can get enough fresh air by opening the windows wide for ten minutes each morning and evening.
- Stay away from red wine
That a glass of grape juice makes us sleepy is a myth – it does the opposite. Red wine gets the circulation going and thus activates the organism.
It can help you fall asleep faster, but sleep is often restless and less regenerative afterwards. Coffee and nicotine are also stimulating and should therefore no longer be consumed in the evening.
A special sleep drink , such as the Yawn Sleept Drink, is better . It contains classic sleep ingredients such as passion flower herb, valerian root extracts, hop cones and organic hemp flowers, which are intended to promote sleep and sleep through. It is vegan, sugar-free, 100 percent natural and is made in Austria.
- The right mattress
The mattress often decides how relaxed you fall asleep. So it is worth investing money in a high quality mattress .
The most common materials are innerspring, cold foam, latex and viscose foam. Viscose foam matrices with a so-called memory effect adapt optimally to the body and react to weight, pressure and body temperature.
The hardness of a mattress is an individual matter of taste and can only be optimally determined by a self-test.
- Cultivate rituals
So that you can adjust to bedtime, you should get used to rituals. This could include a quiet evening walk and reading a book in bed.
It is best to always go to bed at the same time, then the body will get used to a rhythm. This also includes getting up at about the same time in the morning.
Image on woman sleeps with Bose noise-masking sleepbuds in her ear
test Bose Sleepbuds in the test: sleep better thanks to noise masking?
- Enjoy a hot bath
While you should prefer to take a cold shower in the morning to start the day fresh and awake, you can treat yourself to a hot bath in the evening.
The body is warmed, which can promote falling asleep. You can also relax with a suitable bath oil .
Also bath bombs are perfect for relaxing before going to sleep. You just put them in the water and they develop a wonderful fragrance. In addition, they often color the water brightly and give the bathroom a certain something in the evening.
Lush Twilight Bath Bomb
- Reading helps you fall asleep
Better put the phone away before bed and turn off the TV. These devices emit blue light that keeps you awake. It is better to read a book and come to rest.
You catch two birds with one stone when you read Katja Wenzel’s book “The Sleep Formula for Women” . The book includes a 21-day plan for lightning-fast sleep, restful sleep, and a good night’s sleep.
- No sport before going to bed
Those who exercise during the day reduce stress and are very tired in the evening. However, you should not do any physical activity shortly before bedtime, as this can affect the biorhythm .
Sweating in the evening during training makes you wake up again. In the best case, there should be about three hours between stopping physical activity and going to bed.
- Use natural helpers
If you have trouble falling asleep, you don’t have to take tablets straight away. Natural preparations that contain valerian, passion flower, lavender or hop flowers also promote sleep.
Many swear by a lavender pillow spray , which is sprayed on the pillow before going to sleep and has a calming effect.
Valerian tablets can also help you fall asleep. The herbal medicine has a calming and sleep-promoting effect and should be taken about half an hour before going to sleep.
However, you should avoid ginger before going to bed . This stimulates digestion and bowel movement and has a diuretic effect.
You should also avoid parsley smoothies, watermelons, cranberries and fruit salads as well as nettle tea in large quantities, because they are also diuretic.