Our Tips For You
1. The right evening food
First and foremost, probably the most important tip for falling asleep: According to experts, you should not eat for at least four hours before going to bed. If your stomach is still working, you have less chance of falling asleep. In addition, your dinner should be light and not too rich.
It is also important to be sparing with stimulating drinks. Therefore, do not drink coffee or black tea in the evening – fruit or herbal teas are a good alternative. Lemon balm tea, for example, is a good choice.
If possible, avoid alcohol and nicotine in the evening. Although they usually help you fall asleep more quickly, sleep is less restful.
2. sleep-promoting drinks
Certain teas and drinks are said to have a sleep-promoting effect, for example Moon Milk or hot milk with honey. However, it is not scientifically proven how these two drinks affect sleep. But you can try out for yourself whether a ritual in connection with a warming drink makes it easier for you to fall asleep.
You can also choose a vegan drink for this purpose.
3. fall asleep faster thanks to fresh air
An evening walk before bed can help you fall asleep. Another tip for falling asleep is to go for a short walk before going to bed. You should avoid strenuous exercise, however, as this tends to stimulate your circulation and you will need even longer to calm down.
Air your bedroom for about five to ten minutes before you go to bed, a little longer in summer and a little shorter in winter. This ensures a healthy sleeping environment and the right temperature in the bedroom. The ideal temperature is between 15 and 19 degrees.
There are also plants that are suitable for the bedroom because they improve the air in the room.
4. fall asleep relaxed: meditation and body scan
If you find it difficult to calm down and fall asleep relaxed, you can try different relaxation techniques. A sleep meditation can help you fall asleep and improve the quality of your sleep.
If you often find yourself in a carousel of thoughts before falling asleep, a body scan could help you. You concentrate on individual parts of your body and can thus let go of disturbing thoughts and calm down.
5. help to fall asleep: no blue light before going to bed
Most people fall asleep best when it is dark. So turn off unnecessary light sources when you go to bed. In the hours before you go to bed, you should rather use warm light, because cold light makes you too awake.
And even if it’s hard, Digital Detox can help you fall asleep. In the evening, you should try to avoid computers, TVs and smartphones. The blue light from screens dampens the production of the sleep hormone melatonin.
6. tip for falling asleep: writing down thoughts can help
Sometimes you wish you could go back to your childhood, when you could sleep carefree.
When you are stressed and hundreds of thoughts are still running through your head, you will have a hard time falling asleep. If you really want to sleep, but you still have many things to do, you can write them down on a to-do list. What you get off your chest, you can work on the next day.
Shortly before going to bed, you should also not do any more mentally too demanding things. Instead, relax by listening to quiet music, reading a book or meditating. You shouldn’t overdo it with the music before bed, either: Researchers:inside have found that certain music can cause the brain to catch your ears at night while you’re falling asleep, leading to sleep problems.
Also, avoid sources of noise: Even if you are not awakened by noises at night – you still perceive them subconsciously. For example, you can use earplugs if you live on a noisy street.
We hope you found these invaluable tips useful and can gain some inspiration and practical guidance to conquer your sleepless nights.
Remember, achieving a good night’s rest is essential for your physical and mental well-being. By implementing these strategies and making them a part of your bedtime routine, you’re taking a proactive step towards a healthier, happier life.
