Are you one of the many people who toss and turn in bed at night? I know this situation all too well, because I also struggle with sleep disorders from time to time, which leave me exhausted and with a flat performance curve the next day. It’s a scenario that many of us know all too well: you lie awake, staring at the ceiling and wondering how you are going to cope with the day ahead. Such nighttime restlessness is not unusual, but it should not be dismissed as harmless. If you have been having trouble falling asleep or staying asleep for a long time and feel exhausted and drained during the day, you could be suffering from serious sleep disorders or insomnia.
How is the quality of your night’s sleep? Do you wake up in the morning feeling fresh and energetic, or is the memory of waking up like that just a distant thought? Various circumstances can negatively affect our sleep, and one of the disruptive factors is the blue light emitted by our mobile devices. In the dark, exposure to blue light can inhibit the release of melatonin – a hormone essential for restful sleep. A lack of melatonin makes us feel as if we had consumed caffeine just before going to bed. To improve the quality of your sleep, it is advisable to use the blue light filter function on your mobile device.
However, there is reason for hope, as there are a number of proven strategies and tools that can pave the way to more restful sleep. These include optimizing your own sleeping environment and habits and using relaxation techniques. In addition, it is essential to learn stress management techniques and find a constructive way to deal with fears and insecurities. Although resorting to sleeping pills may be a tempting immediate solution, they are generally not a sustainable solution and should be considered with caution and only in cases of severe sleep disorders.
A consultation with a specialist can provide information about whether physical or psychological factors are behind the sleep problems and what individual treatment options are available.
This is how I successfully overcame my sleep problems:
Avoiding high carbohydrates and raw foods in the evening
Despite the best intentions, eating raw food in the evening, whether in the form of salad, fruit or raw vegetables as a snack, can be counterproductive. Digesting raw food is a challenge for our body and can impair nighttime recovery. From a holistic perspective, it is believed that raw food, especially in the evening, places an additional burden on the liver and intestines. If you still don’t want to miss out on your evening greens, it is recommended that you lightly fry them in a pan or steam them – depending on your personal taste.
Moderate alcohol consumption
A glass of good red wine may make you tired at first, but unfortunately it does not lead to better quality sleep. So if you would like to enjoy a glass of wine or a similar drink in the evening, you should do so in moderation. A maximum of 100 to 200 milliliters is ideal. And there is a reason for this:This increase can make it difficult for the body to get restful sleep. Increased cortisol causes certain areas of the brain to become more active, which can affect sleep quality. In some cases, it can even lead to nightmares or insomnia.
How Regular Exercise Improves Your Sleep
It is widely recognized that regular physical activity can significantly contribute to improved sleep. Studies show that exercise and general movement not only significantly reduce the time it takes us to fall asleep, but also increase the depth and quality of our sleep. People who lead active lives tend to enjoy more restful sleep compared to those who lead a predominantly sedentary lifestyle.
If you’re currently a couch potato, don’t worry. Even small changes to your daily routine can make a big difference. A good start could be to go for a brisk walk at least three times a week. Just 20 minutes of exercise is enough to see positive effects on your sleep. But the benefits of regular exercise extend far beyond the night. It also ensures a clearer mind and increased vitality during the day.
Many people who exercise regularly report that they need sleeping pills less often or no longer need them at all to get to sleep. This underscores the powerful, natural effect of exercise on our bodies and minds and offers a healthy alternative to medication to help us sleep.
Place a notebook next to your bed
I often find myself thinking about the next day without even knowing it. The thoughts just bubble up. Suddenly, important things pop into my head that I absolutely must not forget. It is precisely these thought loops that prevent me from falling asleep. To escape this cycle, I have started keeping a notebook right next to my bed. As soon as something occurs to me, I write it down. This method ensures that I can let go of the thoughts, calmed by the knowledge that nothing will be forgotten. This little routine has made it easier for me to fall asleep.
Avoid news before bedtime
It has long been a rule in my evening ritual not to watch the news before going to bed. The reason for this is simple: firstly, I am aware that I cannot directly influence what is happening around the world, and secondly, the often negative headlines tend to get stuck in my subconscious and create images that are anything but conducive to a restful sleep. Instead of burdening my mind with worrying things, I consciously choose a different way to end my evening.
Instead, I surround myself with things that create a positive and calming atmosphere. Reading a good book is a wonderful way for me to immerse myself in other worlds and leave the stress of the day behind me. I also enjoy listening to an audio book whose stories and voices gently lull me to sleep. Or I choose an entertaining film that makes me laugh or puts me in a positive mood. By consciously choosing my evening activities, I create a pleasant and relaxed environment that calms my mind and prepares me optimally for a good night’s sleep.
Sleep better with breathing techniques: The 4711 sleep aid
The 4711 breathing technique offers such an opportunity to free yourself from the shackles of insomnia and significantly improve the quality of sleep.
This technique is simple, but its effect on sleep is profound: focus completely on your breathing. Start with a deep, calm inhalation for four seconds, pause briefly, and then let the breath out for seven seconds. Repeat this process a total of eleven times. Known as “4711”, this method not only serves as an effective strategy against acute stress, but also as an effective sleep aid.
Regularly practicing the 4711 technique before bed can bring about a profound change in your sleep habits. By consciously directing your breath, you create a space of calm and serenity that allows your body and mind to fully tune into sleep.
A few conscious breaths can open the door to a restful night.
Incorporate the 4711 breathing technique into your evening routine to not only reduce stress, but also improve the quality of your sleep. Whether you’re struggling to fall asleep or stay asleep, or are simply looking for a more restful night’s sleep, this method offers a natural and simple way to overcome the challenges of the night and immerse yourself in restful hours of silence. or you can take nutrisslim sleep tea before bed it can help you sleep better and faster.
Meditation
During times of increased stress, I find it especially important to use effective methods to relax. One of my favorite techniques is meditation as it helps me to reduce stress and calm down. I often find it difficult to fall asleep during stressful times and spend hours lying in bed.
