Are you one of those lucky ones who go to bed at night, fall asleep right away and only wake up refreshed in the morning and jump out of bed?
Or does the “brooding machine” hold you back from a well-deserved and quiet trip to dreamland?
If counting sheep doesn’t help you, read the following tips for guaranteed repetition and healthy sleep …
We all know that deep and healthy sleep is a gift. Unfortunately, a stressful daily routine and poor eating habits make restful and blissful sleep a rarity.
Too often, we have difficulty falling asleep or staying asleep.
Healthy sleep affects all areas of our lives. From our performance at work, through our relationships and friendships, to our health and mental well-being.
So today, I would like to write something about the importance of adequate and healthy sleep and give you the best advice on how you can improve the quality of your sleep.
Why is healthy sleep so important?
Sleep is vital to us. Many important processes of regeneration and recovery of the body occur at night while we sleep. In adults, muscle growth, protein synthesis, and tissue and cell renewal take place primarily during sleep. In children, hormone production and brain development are in full swing during sleep (which is why children need much more sleep than adults).
How much sleep do we need and at what time?
The amount of sleep we need depends on our age, gender, lifestyle, health and individual sleep needs. It differs from person to person. Normally, a healthy adult needs 7 to 9 hours of sleep. If you feel rested and refreshed after 7 hours of sleep, you don’t need 8 or 9 hours. You will discover and know the amount of sleep that is best for you and with which you will feel most relaxed.
As far as time is concerned, there are only recommended time slots for this. Sleep is generally most restful between 11 p.m. and 7 a.m. when our so-called “circadian rhythm” – which controls our waking-sleeping hours – is at its lowest point.
What if we don’t get enough sleep?
When you don’t get enough sleep, your overall well-being is not good enough. Lack of sleep can lead to an increase in appetite, for example, as the body tries to compensate for the lack of energy caused by a lack of sleep by eating.
Insufficient sleep can even increase the risk of heart and breathing problems or depression. Not to mention decreased alertness, reaction speed and memory. Driving a car while tired has similar effects to driving under the influence of alcohol or drugs.
So how can you improve the quality of your sleep?
Even small changes in your daily routine can make a big difference in your sleep.
You’ll see, as soon as your sleep quality improves, your quality of life will also improve significantly. Because only healthy sleep can recharge us for the new day.
- Avoid “blue light” at least one hour before bedtime
The screens of smartphones, tablets, computers and televisions emit a “blue light” that reduces the production of melatonin and can lead to sleep disturbances.
Some smartphones even offer a night mode that filters out the blue tones of the screen.
But it’s best to turn off cell phones, computers and TVs at least an hour before going to bed. Instead, read a good book or do a relaxation exercise.
2. The best foods for healthy sleep
The most effective natural “sleep foods” are those that naturally contain magnesium or tryptophan. Tryptophan is an essential amino acid that stimulates the production of the happiness messenger serotonin in the brain and thus promotes relaxation of the body through healthy sleep. The more serotonin there is in your brain, the better you can sleep because serotonin, in turn, stimulates the production of melatonin.
Almonds are particularly effective in combating insomnia because they are rich in magnesium, which as a natural muscle relaxant also has special anti-stress properties.
Bananas also sleep boosters. You might be surprised because bananas are also known to be energizing. Nevertheless, they contain the “magic trio” for a good night’s sleep: magnesium, potassium and serotonin, the messenger of happiness.
Even oats help you to fall asleep. In addition to magnesium and potassium, it also contains tryptophan. Tryptophan is an essential amino acid that promotes relaxation of the body through healthy sleep because it stimulates the production of serotonin, the messenger of happiness. If you find it difficult to fall asleep, it is worth eating a heated oatmeal porridge in the evening.
Other good sources of tryptophan are cashew nuts, hazelnuts, eggs, tuna, chicken breast and cottage cheese.
Eat cherries well: Cherries also stimulate melatonin production and improve sleep quality.
3. Reduce your caffeine intake
Too much caffeine from coffee, black and green tea, cocoa or dark chocolate can affect your sleep. Try to reduce caffeine completely, especially by avoiding it completely in the afternoon and evening.
4. The realm of sleep-enhancing fragrances
The lavender scent has a relaxing effect and promotes sleep. In the evening, apply a lavender-scented lotion or lavender body oil or wet your pillow with a few drops of lavender essential oil. Lemon balm or mimosa oil fragrances are also considered soothing and promote sleep.
A last drink before going to bed A good last drink that will ensure you relax in the land of dreams is – no, not a glass of red wine, but a cup of self-mixed tea with lemon balm, chamomile, hops, lavender and passionflower.
5. Erase your mind
When you turn around in bed and your mind just can’t calm down, it’s helpful to press the reset button. For example, by doing a guided meditation or relaxation exercise.
When turning off, it is also helpful to write down the day’s experiences or concerns in a journal or keep a “gratitude journal”: at night, write down at least 5 things you felt grateful for that day.
If you stay awake for more than 20 minutes, it can also help you to get up, do some relaxing physical exercises or, for example, put down a puzzle.
What do you do when you can’t sleep Share your experiences or tips with us in the comment function.