"Sleep tight!" - is often so easy to say. Because problems falling asleep are a mass phenomenon. Many people have great difficulty getting into their well-deserved sleep. They toss and turn in bed, brood, are suddenly wide awake and can't find any rest. This leads to frustration and lack of sleep. There are many tips for getting into the realm of dreams faster. We have scoured the Internet and compiled the best tips for falling asleep.
1. read before sleeping (but only light fare)
Reading makes you tired, as the saying goes. But it's not quite that simple. Thrilling detective stories or exciting thrillers can have the exact opposite effect. They don't let us rest, but stir us up. Therefore, it is advisable to resort to "shallow" literature before sleep. The colorful illustrated magazine with large photos and the latest gossip of celebrities and royals or the current issue of "Knitting & Embroidery" are much better suited to shut down our brain and prepare it for sleep mode. 🥱
2. Avert your gaze from your smartphone
Light reduces the release of the sleep hormone melatonin. Sleep experts advise putting down the smartphone or tablet two hours before bedtime. This is not so easy for us, because smartphones in particular are a constant companion for many people, not only as a means of communication, but also as a source of information or a gaming device. But the blue light of the displays is poison before sleep. It sends our brain false signals like, "Hey sleepyhead, don't get tired, it's broad daylight!"
Many smartphones and tablets now have a blue light filter. So if you absolutely can't do without your smartphone in bed to read a few light messages before sleep, be sure to turn on the blue light filter in the settings. Your phone should also be set to "silent" or "do not disturb" so that you are not jolted out of your pre-sleep phase by evening breaking news or WhatsApp messages.
3. podcasts, audio plays or audio books make you tired
But you shouldn't ban your smartphone from the bedroom altogether. After all, it can provide us with useful services when we're not looking at the glowing display. Podcast, audio books or audio plays are not only popular with children when it comes to gently drifting off to sleep. Podcast or audio drama apps offer an endless selection of well-suited audio tracks. Here, too, you should be careful not to select the "True Crime" podcast or the audiobook of Stephen King's "ES" of all things. Much better suited are (children's) audio games like "The Three ???" or shallow fare like soccer or travel podcasts. A low volume is also recommended. After all, it's bedtime!
Most apps also have a sleep timer that ends the audio play after a certain time. This is convenient in that many people fall asleep after just a few minutes... 😴
4. no sports in the evening hours
No sports, at least not in the evening hours. Yes, physical activities and sports make you tired. So why do we advise against it? It's simple: the body and mind need some time to come down after sports activity. That's why sleep scientists advise refraining from sports at least two to three hours before sleeping. According to experts, the ideal time for the gym or jogging in the city park is in the afternoon. Then the body has enough time to rest and nothing stands in the way of sleep.
5. get the TV out of the bedroom!
Let's face it, the bedroom doesn't have to be an entertainment paradise. The good old television has nothing to do with it. It only tempts you to turn it on when you can't fall asleep. And that's counterproductive. In addition, your sex life is in danger, because watching TV also distracts from togetherness. So get rid of it!
Basically, no more upsetting series or movies should be watched before going to bed. Then rather the budget debate of the Bundestag from 1995 or a cute animal documentary. But please not in the bedroom! That should be reserved exclusively for sleep and sex. And it's much nicer to sleep after sex anyway. 🙅♀️📺
6 Counting sheep in bed
Admittedly, this trick seems a bit antiquated, but it has its justification. The fact that it is not because of the sheep that we fall asleep faster may be a disappointment for some shepherds. But it's much more about the principle. Monotonous counting in bed makes us tired and also distracts us from the many other things buzzing through our heads. Brooding is one of the main reasons why people don't get to sleep, there's far too much going on in the head: "What's on tomorrow?", "Have I thought of everything?" etc.
If counting sheep is too "oldschool" for you, you can also resort to hip alpacas or unicorns. Just let them hop over a green meadow or a little stream in the sunset - and then nothing like pure into dreamland: One alpaca, two alpacas, three alpacas... 🦙 💤
7. avoid caffeine and alcohol
Ok, that caffeine has a stimulating effect is probably known to just about everyone. The same goes for green or black tea. So stay away from the stimulating drinks, which of course also include energy drinks. Coffee, tea and the like should be consumed in the afternoon at the latest, so that the body has enough time to break down the stimulating ingredients. When it comes to alcohol, however, many people do not realize that it is not at all conducive to falling asleep.
On the contrary, there is a widespread belief that alcohol can solve sleep problems. Although beer and wine promote faster falling asleep, alcohol consumption leads to lighter sleep. You wake up more often, sleep more restlessly, and are not more rested the next day, because the depth of sleep is disturbed. Then it's better to use Grandma's old secret recipe: warm milk with honey. Admittedly, not everyone's cup of tea, but it definitely helps you fall asleep. 🥛🍯
8. no heavy food in the evening
As with reading before bed, the same applies to eating: no heavy food! Because not only does the quality of sleep suffer, but also falling asleep is made much more difficult by Grandma's roast in the evening. The full stomach wants to be cleared up first. Before no Einschlummer and all the more no healthy sleep. Fat and coal hydrates lie particularly heavily in the stomach and let this heavy work perform. Not particularly conducive to healthy sleep.
9. develop sleep rituals
Sleep rituals can help you wind down and get your body and mind in the mood for the sleep period ahead. The recurring routine helps the body get used to a certain sleep rhythm and develop healthy sleep hygiene. At the same time, the rituals can look completely different for each of us. Whether it's an evening walk, reading, or a phone call with mom - what can be part of the ritual is completely individual. The only rule: don't include any of the above-mentioned "sleep-breakers" in it and make sure to always go to bed at the same time, if possible. This way the ritual becomes routine and helps you even better. Soon we will publish a detailed article for you on the subject of sleep rituals.
10. pro tip: bathing (with bath bomb)
It's a surefire tip: bathing relaxes our body, makes us tired and prepares us for a restful and deep sleep. Therefore, after bathing, don't immediately start thinking about tomorrow's challenges or household chores. To ensure that the relaxing effect of the bath doesn't fade away too quickly, we recommend that you rest for at least half an hour afterwards - or go straight to bed. Natural additives such as lemon balm or lavender have a calming effect and make you sleepy. In conjunction with such components, CBD (cannabidiol) may also promote your ultimate evening relaxation in the form of CBD drops. How convenient that we have chosen exactly this combination in our bath bomb, so you can really relax.
And now off to bed and...
sleep well! 🛌
By the way: Tips for a relaxing evening with CBD you can read here.