Sleep Well And Restful
Sleep Remedies. We spend about a third of our lives sleeping. We need sleep to recover and regenerate. But about 22 million Americans suffer from sleep disorders, with dire consequences.
In addition to exhaustion, irritability and reduced performance, there may also be concentration and attention deficiencies, which may occur, e.g. dangerous on the road. Besides, there is the risk that we burn out in the long run without restful sleep, because we can not effectively recharge the body’s batteries.
I have put together some interesting facts and practical tips and sleep remedies for you so that you may sleep better in the future.
Of Early Risers And Night Owls
The thing with the night and the morning person is not a myth, but here we really differ. One can quickly get up in the morning but falls into bed early in the evening, just when others are getting really going. It’s advisable to familiarise yourself with your own needs and, if possible, to create a daily routine in which the work and requirements are organised according to the high and low phases. Even if this is not always 100% possible, you can do a lot for yourself even with smaller measures.
Disorders In The Usual Sleep Rhythm
Whether you want to go to bed early or late, it’s crucial that you don’t always change your routine sleep pattern. Especially the weekend is a time when most of us abruptly stay up late and sleep late. By doing so, you mess up your sleep patterns and risk much less recovery. It’s less problematic to sleep longer than staying up too late. To catch up on sleep is very relaxing for many, but you should not overdo it.
Be aware of how to respond to a change in your sleeping habits, e.g. Check over the weekend and consider whether it may be more relaxing for you to maintain your regular sleep habits.
The principle, sound sleep is more important than a long sleep.
Basically, the length of sleep is less crucial, but the quality of your sleep is paramount. Some people find life difficult if they must sleep for seven hours. But are wide awake after five hours. Don’t worry if you sleep little, as long as you recover well, everything is fine.
How Well Do You Sleep?
How restful your sleep was, you find out in the morning. Do you feel well rested and fit for the day? It doesn’t have to be right after getting up, because most of us need some time to get going in the morning. But you should feel well rested and strengthened for the day’s work after a good nights sleep.
If you experience difficulties to fall asleep, lie awake at night, wake up in the morning, and feel like you need to go to bed immediately, your sleep is not as relaxing as it should be.
Serious Sleep Disorders
Severe sleep disorders are present when
You either sleep less than 4 hours or more than 14 hours a day,
Your sleep is disturbed for longer than 4 weeks,
You need more than 30 minutes to fall asleep, etc.
The tips below are designed to help you sleep better and stay asleep. If you continue to suffer from falling asleep or sleep through difficulties, we recommend that you consult a doctor or alternative practitioner and work together to get to the bottom of the problem, holistically. Causes of sleep disorders can be, e.g. physical or mental nature, which should then be addressed with expert help.
Here are some tips for more comfortable, quiet and deep sleep.
Make Sure You Have The Right Sleep Environment
Make sure you have the ideal sleeping environment. The bedroom should be darkened. Before going to bed, it’s nice to ventilate once again so that there is enough oxygen in the room. The room temperature is optimally around 65 Fahrenheit. The mattress should be adapted to your personal needs, some need a harder pad, for others, it has to be softer. A high quality, an adjustable slatted frame is recommended.
Eliminate Confounding Factors
Rethink precisely what possible confounding factors could affect your sleep. For example,
or disturbances by the partner, etc.
Then try to systematically eliminate all confounding factors.
If you, e.g. again and again awakened by the movements of your partner, it makes sense to think about a bigger bed or separate mattresses. Even sharing a blanket can be disturbing to your sleep by the fight about it.
Another tip against interference is the use of earplugs. Even if it doesn’t seem that loud to you, it can still be that you are awakened by street noise or other sounds without consciously remembering it. Many people have a light sleep and are, e.g. awakened by flushing the toilet in the apartment above or by the cat, who is scratching in the litter box at night. Read here my Bose Sleep Buds post.
You can prevent this with ear plugs. Find a make that is comfortable for you, and give yourself a little time to get used to it. At first, the feeling is uncomfortable for many, but once you get used to it, the earplugs can seem like a sleep anchor. If you always use the earplugs to fall asleep, your body will eventually remember that you want to sleep if you use the earplugs.
No Big Meals Before Bed
Heavy meals and sumptuous food often affect sleep very much. It’s then harder to fall asleep, we often have bad dreams and don’t sleep very well overall. So just eat a light meal a few hours before going to bed. Caffeinated drinks are of course not recommended due to the stimulating effect at a late hour. Also, reduce your alcohol consumption before going to bed. Although alcohol makes falling asleep more relaxed, it interferes with staying asleep and the quality of sleep.
Sports at a late hour can also make falling asleep more difficult. Make sure that you don’t put your sports activities right before going to bed.
Get A Grip On The Brooding
Many people lie in bed at night because they have to think about everything. Find a ritual that will help you to gently stop these thoughts. It can e.g. help to write down everything that goes through your mind for at least 10 minutes before you go to bed. A kind of psycho-sanitation that cleanses you from your thoughts, as well as washing your face. Or imagine a black hole in space in your mind’s eye that attracts and swallows all your thoughts and worries. You can also imagine a bathtub full of your thoughts, from which you pull the plug and watch all the concerns flow through the drain.
Fall Asleep With Good Thoughts
Deal with something positive or inspirational before going to bed. A thriller or horror movie can stir you up inside, and even the daily news is not the best bedtime treatment. For example, take a book with inspirational lyrics for dessert or listen to relaxing tunes in peace. So you glide effortlessly to sleep and take no bad pictures.
Before falling asleep, you can also remember all the beautiful things happened that day, what you were looking forward to and what you achieved. Then fall asleep with these pictures.
Use Sleep Aids
In essence, you should only go to bed when you are really tired. If you still have some trouble falling asleep every now and then, here are some sleeping aids for you.
Yawn! Who yawns, can usually fall asleep well.
To consciously trigger the yawning, you can drive the tip of your tongue over your palate first in front and then further back.
This quickly triggers a yawning impulse.
Make sure your feet are warm.
Cold feet are a sleep-killer, cuddly socks help you quickly.
Try home remedies. The good old warm milk with honey can be an excellent sleep ritual or think of a soothing warm foot bath.
Extra advice. Very useful are special sleep rituals that you always perform in the same way. That helps in children as well as adults. Find out what’s right for you here.
Don’t Force Anything
If you can’t fall asleep, don’t roll around in bed for hours. Get up after 20 minutes of futile falling asleep effort and do something, maybe paint a bit or meditate.
And Finally A Word About Sleeping Pills
At this point, I would like to warn against medication sleeping pills. Some people take so-called natural preparations, which are freely available and also at the doctor sleeping pills are sometimes too easy to get. If you treat your sleep disorders with medication, there is always the danger that you will not be able to sleep without medication.
Sleeping pills very often lead to dependence with prolonged use, which makes an even stronger dose necessary to be able to sleep at all. However, it’s always important to find and address the cause of your sleep disorders and not to artificially suppress the symptom alone.