Healthy sleep is decisive for being well rested the following day and for being able to start fit into the day. When you don’t find any rest during the night you won’t have any energy in the morning and you are lacking concentration for everyday life. Amongst others, consequences of falling asleep resp. sleeping through-disturbances are head ache, high blood pressure, cardiovascular complaints, tensions as well as weakening of the immune system. A restful night with sufficient sleep (from six to eight hours) is essential for regeneration and for an overall well-being. Wrongly people often think that a sleeping pill is curing existing sleep disturbances. But, there are better and easier ways that help to return to a healthy sleep.
Here some hints:
- Take a warm bath with soothing and relaxing essences before going to bed.
- Never go to bed with a full stomach. The last meal should be at least three to four hours before going to bed. When the stomach is full, the body is busy with digestion and is not able to attune for sleeping. This also applies for excessive consumption of alcohol and smoking.
- Only go to bed, when you are really tired. Tiredness is signalizing when it is time to go to bed.
- Frequently doing sports and daily exercise care for a trained body. This in turn enhances sleep. Take care, that your training sessions are not too close to your bed time. This might lead to sleep disturbances, as well.
- Use a sleeping underlay that supports your body while sleeping and that enables a comfortable sleeping position.
- The temperature of your bedroom should range between 61° and 64° F. Furthermore, care for darkness and sufficient fresh air.
- Relaxation exercises like Autogenous Training, Yoga or a massage might free from everyday stress. Reading a book or listening to your favorite music are supporting relaxation.
- The bedroom should only be there for sleeping. Remove all technical devices like TV or computer.
- A conversation with friends or with your partner or keeping a diary also supports easing stress or reducing problems.
- In case you wake up at night: stay calm and think positive. Don’t get annoyed and try to think about something pleasant. If this is not working, better get up, care for dim-light and continue your book. It is advisable to only return to bed when you have the feeling that you are able to fall asleep again.
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