Good sleep improves your physical and mental health, as well as the quality of your day. Sleeping too little or waking up often can affect your energy reserves, productivity, and emotional calmness.
Unfortunately, however, the problem is very common: we toss and turn desperately at night as we try to get our well-deserved sleep.
What can you do about it? Make simple but effective changes to your daily routine and sleeping habits. This will make you feel mentally strengthened, emotionally balanced, and full of energy throughout the day.
Is Good Sleep So Important?
Especially when you wake up at night and then just can’t get back to sleep, getting enough sleep feels impossible. Even if it doesn’t seem like it to you sometimes, we have more control over the quality of our sleep than we think.
Unhealthy habits during the day can prevent us from sleeping well at night. This indirectly affects our mood, health, immune system and creativity.
But what can you change in your lifestyle in order to also have a positive effect on your sleep?
Tips to sleep like a baby at night
There is no one-size-fits-all solution to problems as complex as sleeping. That is why it is essential to try things out and experiment for yourself.
Find out what works best for you! Don’t be afraid to try new things! Often times, the solution to a problem is outside of your comfort zone. For instance, most people in the US have started consuming organic remedies to fight against insomnia, such as various Cannabidiol; among the range of these products, you may order delta 8 online and have a sticky bed time, and mind in a complete relaxed state.
Turn your bedroom into a sleep-conducive environment!
Of course, this is also about decoration and furnishing - but first and foremost, the ambience of your bedroom should support your sleep.
That’s why it should be dark and cool here! A bright light decoration has just lost here, as well as certain electrical devices, which clearly have a counterproductive effect on sleeping (television, computer, etc.).
Also, make sure that your bedroom is the quietest room in the house or apartment. Noise comes first when it comes to sleeping disturbances. You can prevent outside noises with heavy curtains and good windows.
In an emergency, earplugs can also be very helpful when there is noise or an eye mask when there is too much light.
Keep the temperature cool
Your bedroom should be cozy but cool. If it’s too hot or too cold, you may wake up at night or not be able to fall asleep at all.
Ideally, the temperature in the room should be between 16 and 19 degrees. Remember to ventilate once a day during the day. Fresh air increases our well-being and ensures an exchange of air in the rooms.
Darken your bedroom
For a good night’s sleep, your bedroom should be as dark as possible. You should not only focus on the lighting in the room, but also on the light that comes from various electrical devices. The blue light from the mobile phone, tablet or even the digital clock on the bedside table can have a bad effect on your sleep.
In addition, the light from outside is of course also a problem. Many people are firmly convinced that they sleep worse, especially when the moon is full. So of course, it doesn’t hurt to use the lunar calendar as a guide when sleeping and, especially on full moon nights, to make sure that the blinds and curtains are perfectly closed.
Tip: You should start using certain devices an hour before going to bed – for example, do without a TV or notebook.
Some even go so far as to keep the room completely dark – this means that various stand-by lights on the devices are pasted over.
Decide on the right colors
Colors have a decisive influence on our mood. Our mood, in turn, affects how well we sleep.
When we feel relaxed and calm, it is easier for us to fall asleep. Therefore, note the following with the wall color or decoration of your bedroom:
Blue is the best color for the bedroom. It has a calming and stress-relieving effect. Special receptors in your retina that are particularly sensitive to blue send signals to the brain that you are in a quiet environment. This reduces the heart rate and blood pressure.
- Other good colors are yellow, green, silver, or orange.
- Colors that are poorly suited for the bedroom are purple, gray, brown, and red.
Reserve your bed only for sleeping (& Sex)
For many today, the bed is the center of too many disturbing activities: Here people eat, watch TV and sometimes even work. No wonder if it is difficult to concentrate on the most important thing in the springs: sleeping.
Therefore: In your bed you should only sleep and relax. Banish all other activities from the bedroom (except of course for the shepherd’s hour).
Think about the furnishings in the bedroom!
When it comes to the design and furnishing of the bedroom, you shouldn’t leave anything to chance. In addition to the right bed, this includes a suitable mattress, the right upholstery and, of course, the right bed linen.
Get the right cushion
The right padding ensures that we lie comfortably all night. Depending on how you lie while sleeping, a different pillow is right for you.
- Side sleepers should make sure that their body and head form a straight line when sleeping. The pillow should therefore be medium-high.
- With back sleepers, the cervical area in particular must be well supported, so the cushion should not be too high.
- If you are a stomach sleeper, make sure that your neck is not overstretched. It is best not to use a pillow at all, otherwise a very low one.
You can decide on the filling according to your personal preferences. You only have to pay attention to the inner workings if you have allergy problems!
The wrong pillow can lead to a lot of problems. In addition to lack of sleep, this also leads to pain in the head, shoulder and neck area.
Pick the right mattress
Consider the time you spend in bed: that’s why it’s not bad to think about it and make good choices about the products!
A good mattress supports your body, especially in the back areas. So you stay fit during old age! The only question is: which type of mattress is right for you?
The best mattress is not necessarily the most expensive! It shouldn’t be too hard and certainly not too soft! (Who wants to sink in while sleeping?) Choose a medium-hard mattress and be sure to try it!
Find out which bedding is your favorite
Above all, you should feel comfortable in your bed linen. Therefore, pay special attention to the material. Since it is difficult to say anything about the quality and the material with the naked eye, you can do the tactile or feel test here. This is the easiest way to find out which bed linen you like best.
In general, the bed linen should also suit the season to some extent. In summer, most people opt for something lighter, while thick, warm fabrics are also popular in the winter months.
Establish bedtime rituals
Many make a special effort to use rituals and tips when getting up. This includes a good breakfast, exercise or meditation. However, it is just as important to acquire a routine in the evening.
Set a timer to start your routine on time
Time flies by, especially in the evening hours. Before we know it, it’s time to go to bed again. This is a bad prerequisite for preparing for the night in a relaxed manner.
The solution is to get in the mood for the evening ritual in good time. You can set an alarm clock for this!
If the alarm sounds, you should stop all work or activities and start your evening routine. It is essential that you do about the same thing every night.
Go for quiet but active activities
No matter what you do with your evening ritual: It should be something calm and relaxing. It is not recommended to sit in front of a screen so late.
Activities that are calm but still active are best. This is not the case when watching TV. However, can read a book, leaf through a magazine, take notes, write in a journal, or listen to an audiobook.
Be with Yourself
Many people who go to bed in the evening to sleep are not with themselves. By constant distraction and self-dissipation, they survive the day. A television marathon or other activities follow in the evening so that you don’t have to deal with yourself.
Is it really surprising if you have trouble sleeping?
The evening is the best time to let the day work its magic again. Think about what was good or bad and where you still need to improve.
A wide variety of relaxation exercises, such as yoga, meditation or a breathing exercise, can also help.
Be careful what you eat or drink
If the body is busy, sleeping is also difficult. Remember if you like to eat too much in the evening or if you look too deep into your glass.
Don’t eat too heavy in the evening
In general, heavy meals often lead to indigestion, especially if there is not much activity to be expected afterwards. After all, we are in bed for the next 7 or 8 hours and should actually be recovering.
That is why many experts advise eating lightly in the evening. Vegetable dishes, pasta or chicken can be on the menu without any problems.
Avoid caffeine, alcohol, nicotine, and other chemicals that affect sleep
By now, it should be clear to most that too much caffeine can affect sleep. Keep in mind, however, that caffeine can be found in many other things like tea, chocolate, cola, and a few pain relievers.
Avoid these things as early as 6 hours before bed! By the way, smokers shouldn’t smoke late at night either.
Alcohol makes it easier for you to fall asleep at first, but later acts like a stimulant. Thus, it worsens the quality of sleep enormously. In general, it is better to drink little and to avoid it altogether about 3 hours before going to sleep.
Be careful with drinking
Who hasn’t woken up in the middle of the night because an urgent need suddenly plagues you. Therefore, caution is not just required in the evening with regard to alcohol.
Too much liquid in the form of water or drinks can also lead to involuntary trips to the toilet in the middle of the night.
Bring yourself into harmony with your natural sleep-wake rhythm!
By going to sleep and getting up at the same time each day, you set up your internal clock. Try to stick to your schedule as best you can - especially on weekends!
Because even if you haven’t slept enough for a night, you shouldn’t deviate from it. It is of no use to sleep longer now.
Check the lighting conditions in your everyday life
Nothing influences your inner rhythm and thus your sleep as much as the lighting conditions in your everyday life.
What was completely normal for our ancestors is becoming more and more rare for modern humans. During the day, you should get as much natural light as possible. The best way to do this is to stay in the great outdoors.
In the evening the lighting conditions should be subdued. Unfortunately, the opposite is often the case today. During the day we work inside, in the evening we spend hours staring at a light-intensive screen.
Tip: Ensure natural processes in your everyday life and you have no problems sleeping through the night.
One of the easiest ways to get enough light during the day and also to work out is sport.
There is definitely something for everyone here!
It doesn’t matter whether you prefer to run, ride a bike or strap on your inline skates. Incidentally, most of these activities can be practiced all year round.