Attention, time change! Our expert tips for falling asleep

Achtung, Zeitumstellung! Unsere Expertentipps zum Einschlafen

Already every second German now complains about problems with falling asleep or sleeping through the night. Challenging times, such as the current time change, have an additional aggravating effect on the physical biorhythm. Find out now which simple expert tips can make it easier to fall asleep.

Table of contents

      1. The nocturnal challenge in the winter season
      2. 10 expert tips for falling asleep
      3. Conclusion

      The nocturnal challenge in the winter season

      The current change to wintertime is really messing up our biorhythm. And we know that sometimes day turns into night or something like that. Tiredness during the day, the struggle to fall asleep in the evening and getting up in the morning are sometimes real challenges. But regular and above all restful sleep is important for each of us, because during this rest period numerous physical and mental recovery processes take place, which let us regenerate every night and prepare us for the next day.

      "Did you sleep badly?" we often ask. When we say "bad" we often mean "too short" or "interrupted" and the consequences of such a night are manifold. Our performance capacity decreases rapidly, we have problems concentrating and in the long term there is even the threat of health consequences such as cardiovascular problems, overweight or diabetes.

      Meanwhile, every second German already complains about problems falling asleep or sleeping through the night. Together with our sleep researcher and CEO, Dr. Markus Dworak, I have therefore collected the most sensible expert tips for falling asleep comfortably and sleeping soundly.

      10 expert tips for falling asleep

      1. try to establish a regular sleep-wake rhythm. At least during the week you should go to bed at similar times and get up at similar times so that your body gets used to a regular structure.

      2 ) If it takes a little longer to fall asleep or your sleep is interrupted by waking up at night - please do not put yourself under pressure. What most people don't know is that we all wake up on average 28 times a night! However, we usually don't remember waking phases of less than 3 minutes. So just stay relaxed and keep your watches out of sight.

      3. it often sounds tempting, but most sleeping pills influence your sleep in an unnatural way and partly even reduce the nightly recovery. Rather rely on natural methods and tips.

      4. stress is pure poison! Before going to bed, you should consciously relax - for example by reading the tried and tested nightly reading.

      5 ) A suitable sleeping environment is important, because any distraction can prevent us from getting to rest. A darkened and quiet room relaxes and helps us fall asleep.
      6 In any case, make sure there is sufficient oxygen supply and fresh air in the bedroom. Cool temperatures of around 18° Celsius are also recommended, so that your sleep is not disturbed by cold sensations or hot flushes.
      7. exercise is important because regular sport promotes sleep, stimulates the metabolism in the brain and body and of course has numerous other positive effects. However, sports activities should not take place shortly before going to bed and should not be too intensive to avoid overloading.
      8. if possible, avoid heavy, high-fat meals before going to bed These stimulate the digestion strongly and make it difficult to fall asleep.
      9. caffeinated food should be taboo as early as 3-4 hours before going to bed, because caffeine stimulates the nervous system and prevents you from falling asleep and staying asleep. Coffee tastes much better in the morning anyway!
      10. alcohol has a short-term calming effect, but during the night it produces breakdown products that can disturb your sleep.

      Conclusion

      With these tips it should be possible to get through the time changeover healthy and well rested! I'm keeping my fingers crossed for you and hope you start the winter time relaxed and with a lot of anticipation!

      Best regards and see you soon!