by Philipp Roth

Sleep problems? Sleep and sleep better with 11 tips

Darkeye bags, because you slept badly. Then you better be careful n...
Schlafprobleme? Mit 11 Tipps besser ein- und durchschlafen

Darkeye bags, because you slept badly. Then you better be careful now, because a healthy sleep and a healthy complexion are closely related. We'll show you 11 very easy tips for looking awake through better sleep.. 

Tip 1: If you notice that you cannot fall asleep, 

… ask yourself why you lie awake. What is preventing you from falling asleep?: 

  • You and your body, you are not tired. 
  • You brood. 
  • The environment is not suitable for sleeping. 

Are there other reasons you can think of? 

The following tips tell you what you can do acutely if you have sleep problems and how you can prevent difficulties falling and staying asleep. 

Tip 2: train a sleep rhythm 

Six to eight hours of sleep is what we need on average. More than that is usually not recommended, as the circulation will not really get going the next day with too much sleep. The result is dark circles and a feeling of tiredness in the worst case throughout the day.. 

A sleep rhythm is important so that your body knows when to be tired and when not.t. 

So how do you get that six to eight hours of sleep? The obvious answer: Establish fixed bedtime. For example, if you get up at 7 a.m. every morning, you should be in bed by 11 p.m. the night before.. 

Tip 3: rituals help 

Just like fixed bed times, rituals also help to tell the body: Now is the time. 

Sleep rituals can be very different. Some read a relaxed book for half an hour or an hour or drink a cup of mild tea to ring in bedtime. Some also take a warm shower so that the body temperature rises and the body becomes a little more tired. If the latter is a suitable remedy for you, please don't forget thate Skin care after the showerto prevent dry skin. 

So what would be a suitable ritual for you?

Tip 4: find inner peace 

Everyday stress, worries and fears can cause sleepless nights. Brooding keeps us from sleeping. For those affected, the painful experience is a vicious circle: Those who are nervous at night and do not sleep, suffer more the next day due to fatigue and are unbalanced during the day. The next night, awake and worried, you toss around in bed and start over.. 

How do people find inner peace in everyday life, also in order to be able to sleep more calmly? 

Relaxation aids such as meditation have already helped many people. However, many people refuse to do relaxation exercises. Too uncomfortable, too soft, too esoteric or, or, or But that's rubbish.. 

You have an easy introduction to the topic of meditation exercises with apps likeHeadspace: With this you do short sessions every day, e.g. for 5 or 10 minutes, and you learn very easily to relax your head and body. Do the exercises in a quiet room, where nobody bothers you or where you feel watched. 

Tip 5: reduce excitement factors in the evening 

Heated discussions, challenging topics or a small series marathon mean that your head is still very busy in bed and it is more difficult to switch off. It is better to plan such things for the day or the earlier evening to give your body the chance to come to rest. 

Tip 6: sport yes or no? 

We are big fans of sports. Hardly anything is betterfor the body and the skin. 

But: If your sports program takes place late in the evening, your circulation will be strongly stimulated. And you are wide awake. 

Ideally, you sleep like a master at night in order to be fit for your sports program in the morning. But if you feel like moving in the evening, it's better to just do a small, relaxed workout. Maybe it's a walk in the fresh air? 

Tip 7: alcohol and heavy food 

… are the arch enemies of sound sleep. The food will sit in your stomach and ask to be digested. The alcohol will help you fall asleep quickly, depending on the dose, but it is not a good sleep because: 

Numerous studies show that alcohol and sleep do not go well together. If you go to bed with a few glasses of wine, the alcohol will reduce and ruin your REM sleep phases. The REM phases are the dream phases of your sleep and are important because you are more concentrated with them on the following day and have better memory and motor skills. On top of that, alcohol prevents you from sleeping through the night, because if you get drunk, your thirst and urge to urinate increase. 

It is better to drink a mild tea before going to bed. See also tip 3 on the rituals. 

Tip 8: turn off your cell phone 

Not only to reduce excitement factors see tip 5: You shouldn't use your smartphone in bed, because it emits a blue light that stimulates the production of the sleep hormone melatonin in your brain. Please do not misunderstand: It is called sleep hormone, but in this case it causes your body to wake up.d. 

Actually the simplest tip for better sleep: Use your mobile phone less in the evening hours and not at all in bed. 

Tip 9: Make the environment sleep-friendly 

Do you have a mattress that is good for your back, i.e. not too hard and not too soft? Is your duvet appropriate for the season? Can you influence the room temperature so that you have the recommended 18 degrees Celsius? Can you reduce disruptive factors such as noise and light? Is your bedroom tidy enough so that the clutter doesn't keep you from sleepingbhält? 

Prepare yourself and your surroundings so that you can sleep well. It is often the small things that can keep us from sleeping. 

Tip 10: make the body tired 

There are a few techniques people can use to make themselves sleepy while lying in bed. Maybe one is right for you? 

  • Reverse blink: Your eyes are closed, but you open them for a fraction of a second and thus do a reverse blink. After a few repetitions, you will find that this makes you tired.
  • Looking through the eyelids: Try to look through the eyelids with your eyes closed. Of course, this is not possible, but the strenuous attempt leads to the fact that you get tired quite quickly. 
  • The day backwards: Some people find it helpful to review the day again, but in reverse order. 

Tip 11: don't torture yourself 

If you cannot fall asleep, you shouldn't stay in bed and force yourself. This leads to nothing but more stress and discomfort. If you find yourself lying awake in bed and unable to sleep, do something else: 

A simple, perhaps monotonous activity can mean, firstly, that you do not lie helpless in bed and, secondly, that you slowly become tired. 

The classics: reading a book, ironing it or just writing down the thoughts that occupy you. 

Good sleep is good skin care 

Not just for onenice skin and fewer dark circles, but also for your physical and mental health, a healthy sleep is absolutely important. That's why we hope that one or two tips will help you here. 

However: there are cases where no tip will really help. If you notice that you have a chronic sleep disorder, you should definitely speak to a doctor. 

So sleep well and #staysober


Leave a comment

Please note, comments need to be approved before they are published.