Every second German now complains about problems falling asleep or staying asleep. Challenging times, such as the current time change, have an additionally difficult effect on the physical biorhythm. Find out now which simple expert tips can make it easier to fall asleep.
Table of Contents
- The nighttime challenge in winter
- 10 expert tips for falling asleep
1. The nighttime challenge in winter
The current change to winter time is really messing up our biorhythms. 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 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 short” or “interrupted” and the consequences of such a night are diverse. Our performance decreases rapidly, we have problems concentrating and in the long term there is even a risk of health consequences such as cardiovascular problems, obesity or diabetes.
Meanwhile, every second German complains about problems falling asleep or staying asleep. Together with our sleep researcher and CEO Dr. Markus Dworak, I have therefore collected the most useful 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 rhythm. 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 it takes a little longer to fall asleep or your sleep is interrupted by waking up in 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! As a rule, we cannot remember awake phases of less than 3 minutes. So just stay relaxed and keep the watches out of sight.
3. It often sounds tempting, but most sleeping pills affect your sleep in an unnatural way and sometimes even reduce your ability to rest at night. It’s better to rely on natural methods and tips.
4. Stress is pure poison! Before going to bed you should consciously relax - for example by reading at night.
5. A suitable sleeping environment is important because any distraction can prevent 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 the feeling of cold 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 overexertion.
8. If possible, also avoid heavy, fatty meals before going to bed. These stimulate digestion and make it difficult to fall asleep.
9. Foods containing caffeine should be taboo 3-4 hours before going to bed, because caffeine stimulates the nervous system and prevents you from falling asleep and staying asleep. The 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 disrupt your sleep.
With these tips it should be possible to get through the time change healthy and well rested! I'm keeping my fingers crossed for you and hope you start the winter season relaxed and with a lot of anticipation!