Especially in today’s world, which is often characterized by hectic and stress, restful sleep is a big challenge. Yet a good night’s sleep is so important for us and our bodies. So what do you do when thoughts about time pressure, deadlines and important appointments won’t let you rest at night? Not only does the bed have to be perfectly adapted to your needs and requirements, but the general conditions for a restful night must also be right. So what can you do to ensure this? Below we have compiled a few tips that can help you deal with stress better, so that you can close your eyes in the evening and drift off into the land of dreams. After all, only after a restful night can you face the hectic everyday situations in the day more calmly and with more energy.
The night is the reflection of your day. Therefore, you should also try to schedule sufficient moments of rest during the day. After all, if you’re running full steam all day, it’s harder for your body to go into rest mode in the evening. Therefore, always plan small moments of rest into your daily routine. For example, how about a little quiet moment on the sofa?
Fresh air can help to clear your head. A walk through the park or the forest in the evening is like a short vacation from everyday life. So-called “forest bathing” is even an integral part of preventive health care in Japan. According to experts, stress hormones sink in nature.
Sport can also help to relieve the tension of the day. Running or muscle training, among other things, are ideal. In general, however, it is better to do strenuous workouts during the day or in the early evening and not overdo it with physical exertion later in the evening, otherwise an opposite effect will occur and keep you awake longer. There should be about two to three hours between physical activity and a good night’s rest, so that the body has time to shut down after the exertion.
When we feel secure and safe, it is easier to fall asleep. A comfortable box spring or upholstered bed is the basis for this. This should be in as quiet an environment as possible without too much clutter. Beds with bed drawers are ideal, because you can quickly and easily make everything disturbing disappear in them. Also, there are numerous beds that offer reduced design for a calm and relaxed mood and yet maximum comfort.
For this, the bedroom should not be too bright and the bedside lamp should be close to hand, this calms and gives security – especially if you get bright at night. Odors also have an impact on sleep patterns. So sleep in an environment that smells pleasant.
Habits give us structure in our daily lives. This includes daily rituals or routines that prepare us mentally and physically to switch into sleep mode. Whether it’s keeping a diary, a yoga session, a good book, a relaxing cup of tea or reading bedtime stories together with the family. The right thing to do is what feels good.
If you wake up at night and start brooding, don’t stay in bed endlessly then, but leave the room. This is important because you should really think of your bedroom as the place where you sleep. Try to banish everything that is not related to sleep from your bedroom. This way, you create a space by your body recognizes that it is now in the resting zone.
We look at our smartphone or tablet several hundred times a day, spend many hours on the PC and in front of the TV. In the bedroom, however, there should be a break from watching TV. The high blue light content of the displays in particular prevents the body from releasing enough melatonin, because it makes the body think it’s daytime. So we can’t get tired at all. The constant flood of information also increases stress levels. Therefore, free sleeping areas from electrical devices such as smartphones, tablets and televisions and put cell phones and the like aside 30 to 60 minutes before sleeping. This will give your body and eyes the rest they need. Just make a ritual out of it and put your smartphone to sleep as well.
Meditation or breathing exercises are very effective methods to calm down before going to bed. This immediately calms your nervous system, lowers your stress level and puts you into a deep state of relaxation.
If you have problems falling asleep, you should make sure to avoid both caffeine and nicotine about 2 hours before going to bed. This is because both substances have a stimulating effect and do not allow your body to rest. A glass of wine does provide a certain bedtime buoyancy, but it also shortens the very valuable deep sleep phase. In the evening, you should also refrain from eating lavish or heavy meals and rather go for easily digestible foods that are not too heavy on the stomach. You can find more tips on proper nutrition before bedtime here.
Conclusion: You can do a lot to get your well-deserved sleep, so that you can face the tasks of everyday life well-rested and full of energy in the morning.
With this in mind, we at RUFBetten wish you restful nights and vital days.
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