For humans, sleep is as essential as oxygen, water and food. A few days without food is a challenge for many, but it is bearable. But what happens when the body is deprived of sleep for weeks?
Already one sleepless night disturbs your biorhythm and you feel depressed, tired and have difficulty concentrating. However, this condition is commonplace for many people, as they suffer from sleep disorders.
Those affected can suffer so much from a sleep disorder that it has serious consequences for their well-being. It is therefore important to be able to sleep better and wake up fresh in the morning.
Sleep is also so important because during this time many impressions and topics are processed, in addition, learning and problem-solving processes take place during sleep.
Sleep better: When your head keeps you awake
Among other things, anxiety or depression can be responsible for your insomnia or insomnia. Do you often lie in bed brooding and worrying? Do you go over and over again certain situations in your head? Then these are typical patterns of thought loops that do not let you sleep.
But it is not only the thoughts that keep you awake. Body and mind influence each other. If you think about something that frightens you, hormones and messenger substances are released which make you ready for fight or escape, as in a dangerous situation.
At night in bed this state of tension is inappropriate and keeps you from sleeping.
You can find out what you can do to sleep better in our 5 tips:
Turn off the screen to sleep better
The magic word is “sleep hygiene”. No matter whether it is a smartphone, laptop or television: in the hour before you go to sleep, you should stop looking at a screen.
If you are used to surfing the internet in bed or watching your favorite TV show, you should avoid it if you have insomnia. Protect your brain from this over stimulation.
Only without a laptop and mobile phone in bed will you notice how tired you actually are. This way you can sleep better and do not stay awake unnecessarily.
You can’t do without a mobile phone or laptop in bed? Then use a program that filters out the blue light from the device that is responsible for the release of waxiness hormones.
Better sleep through rituals and rest in the evening
To help you sleep better, try to end your evening calmly and relax physically and mentally.
Small rituals such as drinking a cup of herbal tea, relaxation techniques, breathing meditation, falling asleep meditation or progressive muscle relaxation (PMR) can help you to do this. In order to sleep better, it can also be beneficial to go to bed and get up at the same time.
A fixed sleep rhythm makes it easier for your body to fall asleep and wake up, as your body quickly gets used to fixed times.
Let go and sleep better
If you are lying in bed with worries and cannot fall asleep, try not to fall asleep convulsively. Mindfulness can help you to observe your thoughts without judgement and to sleep better.
Perhaps it will help you if you write in a diary in the evening. Here you can write down your fears and worries, give them space and banish them from your mind for the time being.
Live healthy and sleep better
A healthy lifestyle with a balanced diet and regular exercise is extremely beneficial for healthy and restful sleep. Physical activity helps to normalize your biorhythm and help you sleep better.
Reduce anxiety
Among other things, anxiety or depression can be responsible for your insomnia or insomnia. If anxiety or negative thoughts ruin your sleep, they will most likely restrict you in other areas of your life as well.
It is important to know the proper sleeping position and deal with these conditions and thoughts as early as possible so that they do not manifest themselves and restrict you on a daily basis.
