How do you sleep all day
Tips for sleeping
Good sleep directly affects your mental and physical 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 help you sleep better 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.
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 its place here, as well as certain electrical devices that 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 be very helpful when there is noise or an eye mask when there is too much light.
1. 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.
2. 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. Therefore, 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: As early as an hour before going to bed, you should be aware of the use of certain devices, such as 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.
3. 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.
4. 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: All you should do in your bed is 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.
You can find out what else to look out for here.
4. 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.
- In the case of 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.
5. Pick the right mattress
Think how much 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 into old age!
The only question left is:Which is the right mattress for you?
The best mattress is not necessarily the most expensive! It shouldn't be too hard and certainly not too soft! (Who would like to sink in while sleeping?) Choose a medium-hard mattress and be sure to try it out!
6. 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. 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.
7. 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.
8. 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, what falls into this category: Read a book, leaf through a magazine, take notes, write in a journal, or listen to an audio book.
9. Come to 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.
10. Don't eat too hard in the evening
In general, heavy meals often lead to indigestion. But 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.
11. 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, such as 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.
12. 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 only 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.
13. 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.
14. Exercise regularly
One of the easiest ways to get enough light during the day and also to work out is sport.
The best: 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.
Learn strategies to get back to sleep
Sometimes even the best preparation is of no use - everyone is sleepless every now and then! In this case, the most important thing is not to lose your nerve.
You are definitely not alone with this problem! A sleepless night has never killed anyone. Plus, if you get pissed off or desperate to fall asleep, you're the least likely to be helped.
Relax and try one of the following tips:
15. Shift your focus
What many like to forget when they cannot sleep: It is primarily about relaxation and not necessarily about a deep sleep!
Even if we are just lying in bed and indulging in our thoughts, our body relaxes and we collect new energy. It doesn't help to be angry.
Try to focus on something else and see what happens!
16. Don't look at the clock at night
Make sure you don't make this mistake anymore from today. If you are completely relaxed and don't worry about sleeping, you don't have to look at the clock.
Very rarely will you get good news from the alarm clock. It's best to turn the clock around or banish it from the room entirely.
17. Stick to the 20 minute rule
Who does not know that? Again you woke up in the middle of the night and can no longer sleep.
The stress level increases because you know that you should definitely sleep. In this case it is sometimes even better to get up again and find some quiet activity (reading, listening to music).
Make sure to keep the lights dimmed! Don't go back to bed until you feel tired.
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