Hello and welcome to nine practical tips for healthy sleep Thank you for letting me support you the first tip Create a habit of regular sleeping patterns for yourself if possible go to bed also on a weekend at the same time and Also,
When this is more important Always get up the same time so that your inner clock does not get out of rhythm the important issue is the regularity If you have stayed up a bit longer There is only one thing to recommend to maintain your inner sleep wake cycle Wake up at the same time in the morning If you just sleep longer on a single day For example on a Sunday usually that does not disturb the rhythm too much However,
There are some people that also react from such a single rhythm deviation in a very sensitive way So keep that in mind and create a habit of regular sleeping patterns for yourself The second tip be physically active Activate your circulation in the morning or the early afternoon,
But avoid exhausting activities just before bedtime Sport regularly exercised promote sleep while on the other hand lack of exercise can lead to sleep problems However,
The positive effect depends on your fitness level and the time of the day you exercise People who have a good physical fitness should not be exercising six hours before bedtime Exercise in the morning does not affect your night sleep directly so it can be recommended as being indirectly beneficial for your good sleep Third tip avoid caffeine drinks in the afternoon After 2 p.
M.
You should not have any caffeine drinks Caffeine stimulates your brain activity and that has a negative effect on your sleep While a moderate enjoyment of caffeine during the day usually does not affect your night sleep An excessive and regular consumption can lead to withdrawal symptoms and sleep problems in the night That goes for coffee black or green tea as well as for coke or other activating drinks The degradation of caffeine can still up to 14 hours after consumption be detected in the human body The fourth tip limit your nicotine consumption apart from a well-known damage caused by tobacco consumption Nicotine as well as caffeine has a stimulating effect So do not smoke at least three hours before bedtime Nicotine acts as a stimulant that disturbs the sleep and causes withdrawal symptoms and also can interrupt your night sleep pattern Smokers who give up their habit fall asleep faster and wake up at night less often once the withdrawal symptoms are overcome Fifth tip a drink before you sleep disturbs your sleep quality and can be responsible for sleep disturbances during the night Alcohol sets the brain activity down The consumption of alcohol at bedtime appears to help falling asleep,
But leads to sleep interruptions especially in the second half of the night Drinking alcohol before falling asleep can cause waking up unwanted,
Nightmares and headaches in the sleep So the best is to avoid alcohol before going to bed The sixth tip do not go hungry,
But also not with the feeling of fullness to bed You should have taken the last meal usually dinner at least three hours before going to bed If you are too hungry to sleep prepare yourself a little snack for yourself so you can calm down for further relaxation Ideal are foods that contain the substance tryptophan like sesame seeds and related products That substance is said to have positive effects on your sleep Seventh tip create yourself a pleasant environment for your sleep A comfortable bed and a dark room are important prerequisites for a good sleep A cool but not too cool room and fresh air are helpful The bedroom should if possible only be dedicated to sleeping Make sure that you neither are disturbed in a bedroom through a telephone or other people For reading,
Watching TV,
Eating,
Working or even arguing with a partner you should not stay in bed Just use the bed for sleeping The eighth tip relax before going to sleep There are some small personal sleep rituals that might help like a warm bath,
A cup of soothing tea,
A good book,
Relaxing music and relaxation exercises like the progressive muscle relaxation So the ninth tip what to do while laying awake in your bed although you want to sleep So do not go to bed until you feel tired If you cannot fall asleep just distract yourself with an activity like reading Write down the thoughts and worries that go through your head Do not sleep outside of the bed Only go back to the bed if you feel sleepy Do this as often as necessary if you cannot sleep at night Do not worry because you cannot fall asleep Try instead to accept the situation and use that wake up time as pleasant as possible Kind of enjoy the time and get into calming activities Sleep cannot be forced People who suffer from insomnia should therefore avoid looking at the clock A lot of people who sleep is disturbed sleep better when time pressure is eliminated Hide the alarm clock for example in the closet or control the urge to watch the time And last but not least get up in the morning at your usual time even if you have the feeling that you have slept too little during the last night That were the 9 practical tips for healthy sleep I hope that this was beneficial for you Maybe some of my other recordings can support your sleep as well Feel free to check out the guided sessions on my site if you like Thank you very much and see you soon!
