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Sleep healthier Here are the ten most sensible tips for staying asleep
We need sleep
This is not without consequences: the body needs sleep to regenerate, and the brain needs the dreams to process everyday life. Lack of sleep interferes with concentration, promotes depression and obesity.
Who wakes up at night, often plague gloomy thoughts (Edler von Rabenstein / fotolia.com) Simple tricks help
If a serious illness is behind it, then physicians must fight the cause. However, sleep-disturbed people can do a lot to improve their sleep quality.
Reduce caffeine
Those who suffer from lack of sleep should refrain from caffeine at lunchtime: no coffee, no black tea, no mate and above all no energy drinks.
Caution with alcohol
Alcohol should consume affected persons only in moderation. Although red wine or beer calmed down apparently, and drunks fall asleep at some point, but with salutary sleep that has nothing to do.
Sleep under the influence of alcohol does not regenerate. On dreams, it looks like poison: Instead of meaningful Dream-Tales, torn fragments are lined up, even nightmares are carried by alcohol, especially in the early morning.
Together with the hangover, the murky pictures of the noise room lead to a bad feeling when waking up. Alcoholism and sleep disorder belong together.
Complete your tasks
Set up daily plans. Complete the tasks that you face. If you can not finish, write down the pending in your calendar before falling asleep for the next day.
Today sleep research knows: Unfinished leads to sleep disturbances at night.
Move
Lack of exercise is also a cause of sleep disorders: While it is comfortable to spend the evening on the sofa, but the cycle is not on tour. Who spends the day on the couch often wakes up at night because the blood pressure drops.
It is not about competitive sports: If you walk for half an hour and breathe deeply one hour before falling asleep, that is enough to raise your blood pressure.
Finish the work
Even though it's hard to do in times of constant access between What's App and Facebook: Shut off about one hour before sleep, both practically and mentally.
Set demanding mental and physical work to the hours before.
Pleasant setting
Create a peaceful atmosphere in the bedroom. For example, you can separate workspace and sleeping space and store books in the nightstand that you read especially when falling asleep - that is, no official documents.
Rituals help
People use rituals to adjust to situations. You can develop your personal sleep ritual. These can be everyday activities, for example, by giving the dishwasher to the dishwasher every day before bedtime. But you can also read a particular book only in bed and make a chapter of it.
Do not look at the clock
If you can not fall asleep or wake up at night, do not look at the clock all the time. This puts the sleepless under pressure, put in addition to stress and ensure that they remain awake.
Instead, positive self-suggestions are appropriate. You can imagine dozing in the sunshine on a meadow or saying "everything is beautiful".
Understand sleep phases
We are regenerating in the REM phases. In this deep sleep emerge the epic dreams, our unconscious works on solutions to conflicts, and we go into the new day with a tidy psyche.
Such a phase lasts about 90 minutes. Therefore, you should schedule the time to ring the alarm clock to be 90 minutes multiple times. So if you have to get up at 7.00, it's better to go to bed at 11.30 pm than at 11.00 pm.
Then you wake up in a light sleep phase in which your unconscious does not process anything essential.
When should you see a doctor??
However, if, despite all the sleep-promoting measures, you fall asleep badly several times a week and your daily routine is disturbed, you should consult a doctor.
Serious diseases can be the cause, calcium deficiency as well as familial insomnia, which often ends even deadly. Even mental disorders such as depression can trigger insomnia. (Dr. Utz Anhalt)