25 Tips to Help You Fall Asleep Better
Many people do not spend their nights with restful sleep, but with the opposite: insomnia. But what can you do to fall asleep better? Here are 25 tips…
1. Keep a diary
One reason for insomnia is that you find it difficult to switch off. You recapitulate things that happened during the day, in the evening and this often results in sleepless nights. In this case it is useful to keep a diary in which you can record your thoughts. Once you have written them down, you will probably be able to “finish” them better.
2. Take magnesium
Studies show that magnesium plays a key role in falling asleep and sleeping through the night. So it is best to eat foods rich in magnesium, such as pumpkin seeds, spinach or chard. Food supplements such as ZMA, which you can take half an hour before going to bed, are also suitable.
3. Create a routine
The be-all and end-all for people suffering from insomnia: Establish a routine. Put your body into a resting mode before going to bed and leave the stress of the day behind you. What this routine looks like is up to you. Ideally, however, you should also follow it at the weekend.
4. Do regular exercises
Studies suggest that a few aerobic exercises reduce the fear of going to bed. And not only that: the quality of sleep should also improve in the long term.
5. Drink chamomile tea
Camomile tea is not only a great remedy for colds, but also for insomnia. The reason for this: the tea calms and dampens the fear of falling asleep.
6. Allow naps during the day
What is already a common practice in Japan is also becoming increasingly popular in this country. A little nap (power-napping) during the day is considered to be beneficial to health, is said to reduce stress and increase attention. A nap of ten to 30 minutes in the early afternoon also promotes the ability to fall into deep sleep in the evening.
7. Do a workout
You probably all know it: Sport has a positive effect on sleep. However, it’s best to do your workout two hours before bedtime so that the post-workout adrenaline boost doesn’t get in the way of your sleep.
8. Limit bed to few activities
Your bed is not only used for sleeping, but also as a couch or workstation? Then better avoid this in the future, because the bed should be limited to a few activities. To be precise: love and sleep.
9. Sleep at least seven hours
People who sleep less than six hours have a higher risk of getting diabetes. This is because the risk of impaired blood sugar levels increases almost five times compared to people who rest for six to eight hours a night. In addition, you avoid increased appetite attacks that bloom the next morning.
10. Listen to soothing music
Soothing music before falling asleep can not only have a positive effect on the quality of sleep, but also on sleep duration. You can try classical music.
11. Create a pleasant environment
Whether heavy darkening curtains, the perfect mattress or atmospheric images: What a pleasant environment looks like is up to each individual to decide. A little tip: choose blue, green or brown tones for the wall paint. Yellow, purple and red are stimulating – and promote creativity and activity.
12. Shower in the evening
A hot shower in the evening helps to calm down. The rise and fall in body temperature also makes you sleepy.
13. Catch up on sleep
You have always been late to bed in the last few nights – and now you have accumulated a considerable sleep deficit? Then try to sleep an hour earlier in the current night. The body will thank you for it and will soon get back into its usual rhythm.
14. Set a daily wake-up time
Ideally, you go to bed at the same time every evening and get up at the same time in the morning. The previous point already suggests that this does not always work. In theory, however, it is important to have a fixed sleep rhythm – and not to interrupt it even at the weekend. This is the only way to avoid annoying sleep disorders.
15. Do not roll in bed
If you cannot fall asleep in the first twenty minutes, you do not have to roll around in bed. It is best to get up again and take a book to help you get your mind off things. Because honestly, in bed you have only one question on your mind anyway, which is more than counterproductive: How much time do you think I have left before my alarm clock rings?
16. Avoid caffeine
Especially in everyday office life, many people tend to drink more coffee than is absolutely necessary. For people who suffer from sleepless nights, the following applies: No caffeine in the evening! In the worst case, caffeine can stay in your body for up to ten hours.
17. Pets should stay outside
Yes, that’s easier said than done: When Bello lies down in his basket and Miezi gets a ball at the end of the bed, the heart takes a little jump. For a healthy sleep, however, it would be advisable to leave the beloved pets outside the bedroom. Because at least once a night your beloved pets will wake up.
18. Check side effects
Maybe your insomnia has a simple reason – and it comes from medication. One look at the package insert is enough to know whether your medication is a stimulant. If you still need them, you should talk to your doctor and find a joint solution to the problem.
19. Banish the alarm clock
If you always place your alarm clock at eye level, you will definitely have problems falling asleep. Reason for that: You’re always checking the time and how much sleep time you have left. This increases the stress level. Furthermore, the artificial light of an electronic alarm clock can throw your “inner clock” out of rhythm.
20. Keep the bedroom cool
Bedroom cold or warm? Quite clearly: for the quality of your sleep it is better to sleep in a cool room. The ideal temperature is between 15 and 19 degrees Celsius.
21. Lavender against insomnia
The scent of lavender is said to be a good remedy for sleepless nights. Simply light a scented candle or use an essential oil that gently lulls you to sleep.
22. Progressive muscle relaxation
In progressive muscle relaxation, individual parts of the body such as arms, legs, trunk or head are tensed and then relaxed again. Thus the feeling for muscle tension is trained. After a little practice, the tension drops below the normal level and thus contributes to relaxation. A procedure that can work wonders for insomnia.
23. Use an floral pillow
A herbal pillow contributes to a beautiful atmosphere and puts your mind and body in harmonious vibration. Such cushions are used in so-called aromatherapy – and have a relaxing effect and promote sleep. According to experts, this is due to a link between the olfactory centre and the limbic system in the brain.
24. Switch off mobile phone, tablet and laptop
You were just tired now, now you are wide awake. This could be due to your LED tablet, laptop or mobile phone, because the blue wavelengths of the light make you awake. They are said to have as strong an effect on the body as caffeine. So better turn off your technical devices – or don’t let them light up your bed in the evening.
25. Take sleeping pills
How nice it would be to simply do without sleeping pills altogether. If you do, you should avoid chemical sleeping pills if possible, because they hardly recover. Herbal remedies such as valerian etc. can be taken in moderation.