Attention, time change! Our expert tips for falling asleep
Every second German now complains of problems falling asleep or staying asleep. Demanding 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
- The Wintertime Nighttime Challenge
- 10 expert tips for falling asleep
1. The nocturnal challenge in wintertime
The current change to winter time 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. However, regular and, above all, restful sleep is important for each of us, because during this period of rest numerous physical and mental recovery processes take place, which allow us to 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 decreases rapidly, we have problems concentrating and in the long term there are even health consequences such as cardiovascular problems, obesity or diabetes.
Meanwhile, every second German complains about problems falling or staying asleep. Together with our sleep researcher and CEO Dr. Markus Dworak, I have therefore collected the most sensible expert tips for falling asleep comfortably and for a healthy sleep.
2. 10 expert tips for falling asleep
1. It's best to try to establish a regular sleep-wake cycle. At least during the week, you should go to bed and get up at similar times so that your body gets used to a regular structure.
2. If falling asleep takes a little longer or your sleep is interrupted by waking up in the middle of the night - please don't put yourself under pressure. What most people don't know is that we all wake up an average of 28 times a night! However, we usually cannot remember being awake for less than 3 minutes. So just stay relaxed and keep the clocks out of sight.
3. While it often sounds tempting, most sleep aids unnaturally affect your sleep and sometimes even reduce nighttime recovery. Rather rely on natural methods and tips.
4. Stress is pure poison! Before going to bed you should consciously relax - for example with the tried and tested bedtime reading.
5. A suitable sleeping environment is important because any distraction can keep us from resting. A darkened and quiet room relaxes and promotes falling asleep.
6. In any case, make sure there is a sufficient supply of oxygen and enough fresh air in the bedroom. Cool temperatures around 18° Celsius are also recommended, so that your sleep is not disturbed by cold sensations or hot flashes.
7. Exercise is important because regular exercise promotes sleep, stimulates the metabolism in the brain and body and of course has numerous other positive effects. However, physical exertion should not take place shortly before going to bed and should not be too intense to avoid overloading.
8. Also avoid heavy, high-fat meals before bed if possible. These stimulate digestion and make it difficult to fall asleep.
9. Food containing caffeine should be avoided 3-4 hours before bedtime, as caffeine stimulates the nervous system and prevents you from falling asleep and staying asleep. Coffee tastes much better in the morning anyway!
10. While alcohol has a short-term sedative effect, it produces breakdown products during the night that can disturb your sleep.
With these tips, it should be possible to get through the time change healthy and well rested! I keep my fingers crossed for you and hope you start the winter season relaxed and with a lot of anticipation!