Attention, time change! Our expert tips to fall asleep

One in two Germans now complains of problems falling asleep or staying asleep. Challenging times, such as the current time change, further complicate the body's circadian rhythm. Learn now which simple expert tips can make it easier to fall asleep.

Table of contents

1. The nighttime challenge in winter
2. 10 expert tips for falling asleep
3. Conclusion

1. The nighttime challenge in winter

The current transition to winter time is seriously disrupting our circadian rhythms. And we all know how it is: sometimes day turns into night, or something like that. Tiredness during the day, the struggle to fall asleep in the evening, and even 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 rest period, numerous physical and mental recovery processes take place that allow us to regenerate every night and prepare us for the next day.

"Did you sleep badly?" we often ask. By "bad," we often mean "too little" or "interrupted," and the consequences of such a night are manifold. Performance declines rapidly, we have trouble concentrating, and in the long term, we even face health consequences such as cardiovascular problems, obesity, or diabetes.

Meanwhile, every second Germans are complaining about problems falling asleep or staying asleep. Together with our sleep researcher and CEO Dr. Markus Dworak, I've compiled the most useful expert tips for falling asleep comfortably and getting a good night's sleep.

2. 10 expert tips for falling asleep

1. It's best to try to establish a regular sleep-wake rhythm. At least during the week, you should go to bed and wake up at similar times so 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 during the night, please don't put yourself under pressure. What most people don't realize is that we all wake up an average of 28 times per night! However, we generally don't remember waking periods lasting less than 3 minutes. So just stay relaxed and keep your clocks out of sight.

3. While it often sounds tempting, most sleeping pills affect your sleep in an unnatural way and sometimes even reduce your nighttime rest. Instead, rely on natural methods and tips.

4. Stress is pure poison! Before going to bed, you should consciously relax – for example, by reading a good night's sleep.

5. A suitable sleeping environment is important because any distraction can prevent us from resting. A darkened and quiet room relaxes and promotes sleep.

6. In any case, make sure you have sufficient oxygen supply and plenty of fresh air in your bedroom. Cool temperatures around 18° Celsius are also recommended so that your sleep isn't 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 activity should not be done shortly before bedtime and should not be too intense to avoid overexertion.

8. If possible, avoid heavy, fatty meals before bedtime. These strongly stimulate digestion and thus make it difficult to fall asleep.

9. Caffeine-containing foods should be avoided within 3-4 hours of bedtime, as caffeine stimulates the nervous system and prevents you from falling asleep and staying asleep. Coffee tastes so much better in the morning anyway!

10. Although alcohol has a calming effect in the short term, it produces breakdown products during the night that can disrupt your sleep.

3. Conclusion