A "good night" one wishes each evening. For many people, this desire is often just a dream. In Germany, more than 20 million people suffer from falling asleep and staying asleep. In half of those affected this disorder is in need of treatment. Women are twice as likely as men; Older people suffer from sleep disorders more often than younger people. This is also because older people often have a chronic illness that in turn affects their sleep.
13 tips for a healthy sleep
These 13 tips will help you fall asleep and sleep through:
- Ask yourself what prevents you from sleeping! Sometimes it's just trivial things that disturb sleep. Therefore check your sleep hygiene: Where is the TV? How much peace is there in the bedroom? A not enough darkened room or too much street noise can significantly affect your sleep.
- Find out how much sleep you really need! Each person has a different need for sleep, the one already 6 hours, the other needs 8 hours to feel properly recovered. The normal sleep duration is between 6 and 8 hours in adults. The older we get, the less sleep we need. Older people often sleep during the day, which makes the night's sleep even shorter. Do not sleep longer than necessary, that can do more harm than good. The circulation does not start and you feel limp.
- A sleep diary helps. This gives you an overview of your own sleep habits and problems. It should be noted: sleep and wake-up times, duration of waking up, reasons for waking up, quality of sleep and extraordinary daily events.
- Avoid stimulating drinks or alcohol. Although alcohol makes you sleepy, it still disturbs your sleep. They wake up at night and find it hard to fall asleep. Coffee and nicotine stimulate and should therefore be reduced in the evening. In addition, you should not eat heavy meals in the evening - indigestion can significantly affect sleep. In the evening, do not take heavy meals.
- Get used to rituals. In order to get in the right mood for bedtime, recurrent rituals make sense. For example, take an evening walk or read a book to relax. Go to bed regularly at the same time to get used to a particular sleep pattern.
- Physical activity. Physical work during the day makes you tired. Sport is good for reducing stress. However, strenuous sport at bedtime can make people happy; Therefore: Do sports, but not late in the evening. Also move regularly in the fresh air.
- Make for a pleasant environment. For a healthy sleep, the bedroom is crucial. The room should be quiet, dark and the temperature at about 18 degrees. The duvet should be appropriate to the season, the mattress neither too hard nor too soft. Make sure you feel really comfortable in the bedroom.
- No mentally exhausting activities before going to bed. If you are still dealing with exciting work or personal problems in the evenings, you often lie in bed and can not switch off. Better think about difficult things during the day.
- Train the sleep rhythm. As often as possible at the same time goes to bed and in the morning always sets the alarm clock to the same time, it sleeps better.
- Not long unhappy rolling in bed. Sleep can not be forced. On the contrary, the convulsive effort to fall asleep drives off sleep. If you wake up at night and can not fall asleep again after a good fifteen minutes, you should turn on the lights and grab a book or write tormenting thoughts to banish them from your head. It is even better to leave the bed - listening to music or even ironing makes you sleepy. Back under the blanket, it's only when the eyes get heavy.
- Reduce stress by relaxing. Everyone has their own ideas on how to relax. Are you thinking of what could best help you? Just try the different offers, so you choose the right one for yourself. Relaxation techniques like yoga, autogenic training or meditation help to calm down.
- A warm bath makes you tired. When bathing, the water should be 35 to 38 degrees warm, ten to 20 minutes are sufficient. Added lemon balm, hops, lavender or hay flowers relax and make you sleepy.
- An old home remedy is a glass of warm milk with honey before falling asleep. And most important: do not look at the clock at night - this puts pressure on and keeps you awake.
What disturbs sleep?
If you suffer from sleep disorders, you should consider the following causes as triggers:
- Mental illnesses such as depression or anxiety neuroses
- Mental stress, for example, partnership problems, stress in the workplace
- Organic diseases, for example, asthma, rheumatism
- Noise, shift work
- Certain medications such as asthma, blood pressure, antidepressants
- Alcohol, narcotic drugs
Sleep disorders create a high level of suffering. If you sleep badly at night, in the morning only "half a person", in a bad mood or dissatisfied. Concentration is reduced, performance is limited. Labor productivity drops by up to 39 percent. Fatigue is also one of the most common causes of road traffic accidents.