What is "sleep hygiene"? If we ask (as so often in foreign words), the wise old Greeks. Who namely coined the term "hygiene". It means something loosely translated: "an art that is conducive to health." So sleep health, in this case. Although we think related to hygiene usually rather of cleanliness, so far-fetched that is not. A healthy sleep hygiene has in fact to do with a "clean" sleep environment.
In this article It's therefore a matter as you blast a quiet sleeping environment gestaltest , which you and gently slide easily into the land of dreams can be. Do you want added to the optimal sleep hygiene before bedtime to do something for your sleep? Then also take a look at our all-round guide to better falling and staying asleep. ' / p>
The nuts and bolts of sleep hygiene: a place to sleep only to sleep
In the evening still quickly check emails, watch the favorite TV show, Candy Crush gamble, the last piece of pizza polish off ... The bed is now working, eating, chatting, watching TV and much more. In bed babies are made. The latter is still permitted - everything else is not. This is the most important rule of sleep hygiene : Use your bed only for sleeping space.
Why is this important? Because our habits strongly influence us. Perhaps you've heard of the Pavlov's dog began to drool at the ringing of a bell - because he had learned that this was followed by his food. Okay, we do not drool and do not need a bell to sleep. we can condition us anyway, namely on sleep.
No matter what type of sleeper you are , your sleep hygiene can help to ensure that your body knows in advance: Aha, now is sleep. Will you take him instead at that read, worked and eaten in bed, you get used to your body from time everything again ramp up really bedtime. No wonder that sleep can be a long time coming. So if you implement only a sleeping hygienic measure, please let this be!
sleep hygiene is to feel comfortable really
should be used during your bed only for sleeping, your entire bedroom ideally a place to relax and unwind. Here, you must rely totally on your gut feeling: you bring What items with relaxation in conjunction Perhaps the fluffy bathrobe, you wear at bedtime, or your CBD Pen code of which you you evenings still begrudge a few puffs?
Use the color selection you can improve your sleep hygiene. Most people feel blue and green shades as soothing, deep red the other hand, as invigorating . The latter is therefore not the best choice for your bedroom. Even images with hectic or even threatening motifs and decorative objects that look very distracting find better elsewhere course.
discreet device - which has nothing to do with your work - can also contribute to your sleep hygiene. Here, too, is the motto: The fewer distractions, the better. The Position the bed is a much discussed topic. Many people feel most comfortable when they can keep the door (also with eyes closed) "in view". Others have liked a wall next to him or sleep best near the window. Here too easy: No rule always applies. The best you test out over time, which sleep hygiene rules to increase your well-being.
sleep hygiene improved thanks to Digital Detox
One of the most important tips of sleep hygiene is: waivers in your bedroom on digital devices such as:
- TV li>
- Radio li>
- computer / laptop li>
- Smartphone li>
If you feel that as a challenge, you're not alone: Many of us https://de.statista.com/statistik/daten/studie/1191498/umfrage/letzte-handynutzung-am-abend cell phone use until late at night, for evening reading or even as an alarm clock, and sometimes it's just relaxing to fall asleep to the favorite series. Nevertheless: Such distractions can affect a healthy sleep hygiene. Also will continue to explore, whether blue light sleep interferes with this code. If you can not do without the phone at night, activate the flight mode to protect you from interference. An alarm clock should be adjusted so that the numbers all the time are not visible through the dark. So you do not come automatically to ponder about the time when you wake up at night.
The heart of the optimum sleep hygiene: your bed
Do you know the story of Goldilocks and the Three Bears? The slurry should be too cold neither too hot nor, the chair neither too big nor too small and the Bed neither too hard nor too soft . The same goes for your bed: The perfect mattress ensures that you zuziehst you in your sleep no tension. The best you can to professionally advise you, because each body reacts differently here.
When it comes to Sheets you may be demanding as part of your sleep hygiene. Choose linens in which you can cuddle you so correctly, in which you at the same time but at night does not sweat. And even if you still so love your partner or your partner: Some couples sleep on two single mattresses and two single blankets better, especially if one of the two a lot going on in her sleep.
light, noise and temperature as part of good sleep hygiene
Bright light makes us alert. This is of course great day, but at night rather counterproductive. Because light inhibits the production of melatonin, the sleep hormone are , which our body the signal to sleep. Here, for example, melatonin-containing CBD oils help facilitate sleep. In addition, you can improve your sleep hygiene by you'll be eliminating light sources in the bedroom. A blackout blinds or a sleep mask serve well here.
noise felt by many people as a nuisance . Often it helps to have, with continuing road noise to close the window. Ear plugs can also be a real relief. If necessary, a hearing care professional adjusts them individually for you. Have you ever tried to sleep or soft nature sounds (for example, puff or ocean waves) to listen a Einschlafmeditation?
- the season li>
- the nature of your quilt, sheets and mattress li> (Avoid cold feet!)
- your sleeping clothes li>
- ventilation in the bedroom li>
With these tips on sleep hygiene restful nights are likely to move a lot closer. Want to know about sleep more? Then take a look at our 10 tips for better sleep with CBD code or learn more about sleep-inducing food code. Maybe you try it also times, this code to sleep.
More 👉 code on the topic and routines for better sleep. 👈