Fall asleep Better: These Tips Help!

To fall asleep better – this is what everyone who lies awake at night wishes for. With our tips, you will finally find it easier to find the sleep you have been longing for.

Sleep better – Eliminate stress

Many people have problems sleeping well at night. They turn restlessly from one side to the other in bed, stare at the clock all the time and lose themselves in a carousel of worries. This makes it all the more impossible to sleep at night.

Sleep disorders rob us of energy

If falling and staying asleep becomes impossible in the long run, it can affect our health: We suffer from fatigue all day long, the body runs on low energy, concentration problems occur. And the next night we lie awake again – because we secretly expect not to be able to sleep at all or only poorly.

Sleep better: With these tips

If we want to fall asleep better, a few tips and household remedies against sleep problems can help us!

• Switch to sleep mode at least two hours before sleeping. The TV and the mobile phone are now in pause – and should be banned from the bedroom
• Relax in the evening with a book or quiet music and drink a tea
• A valerian bath is relaxing: put 100 grams of crushed valerian root into two litres of hot water, strain off after ten minutes and pour the infusion into the bath. Concentration and relaxation exercises such as autogenic training can also be helpful
• The optimal bedroom temperature for most people is 15 to 18 degrees
• You should always go to sleep at the same time – this helps the sleep-wake rhythm and keeps you healthy
• Do sports at least three times a week

Better falling asleep with the right nutrition

There is a direct relationship between the right nutrition and falling asleep.

• Avoid caffeinated drinks in the afternoon and do not eat fatty, rich meals in the evening if you want to sleep well
• You should also avoid wine, liquor or beer, because alcohol makes you tired, but disturbs the natural sleep rhythm
• Tea: Teas made from herbs such as valerian or hops soothe gently and help with sleep disorders. After two to four weeks of regular use, you will notice that you can relax better
• Valerian: Pour a cup of boiling water over two teaspoons of crushed valerian root, cover and leave to stand for five minutes and strain. Drink several cups in sips. Valerian does not taste good, so it is advisable to mix in lemon balm and passion flower herb
• Hops: Pour a cup of boiling water over a teaspoonful of hop blossoms, cover and leave to stand for ten minutes, then strain. Drink one cup at lunchtime and in the evening to help you sleep more easily
• Lavender: For a good night’s sleep, pour a cup of boiling water over two teaspoons of lavender flowers, cover and leave to stand for ten minutes, then strain. Drink one cup several times a day
• Melissa: Pour a cup of boiling water over two teaspoons of lemon balm leaves, cover and leave to stand for five minutes, then strain. Drink one cup several times a day

Professional support against sleep problems

Professional support (e.g. family doctor, psychologist) is necessary if you still cannot sleep better after a maximum of four weeks despite home remedies and relaxation exercises. This is because sometimes sleep disorders are a sign of a previously unrecognised illness such as:

• Depression
• Heart and lung diseases
• Hypothyroidism
• High blood pressure

Certain drugs (such as appetite suppressants) and alcohol abuse can also cause sleep disorders.