Only with sufficient sleep can our body recharge its batteries for every new day. The individual need for sleep varies considerably. While five hours are enough for some, others need eight hours of rest to get a powerful start to the day. But it's not just about lying down and falling asleep, because there are many ways you can promote restful sleep. Bedtime rituals, for example, can work wonders. Certain relaxation exercises also ensure that counting sheep is finally a thing of the past. But the environment must also be right. This includes a cozy bedroom where the temperature is right and you do not suffer from excessive noise or incorrect lighting.
Counting sheep is not necessarily everyone's favorite pastime. If you can't fall asleep in the evening, you should look for the causes. First of all, it is important to critically question your own habits. Is your bedroom clean and cozy, so that you really feel comfortable? Do you choose your evening meals so that they don't sit too heavily in your stomach? The good news is: There are many levers you can turn for a restful sleep! However, if you do not succeed in getting enough sleep, a visit to a doctor is highly recommended.
Hard facts: The light must be just as right as the temperature
In the professional world, there is much talk about the ideal sleeping temperature. According to experts, this is between 15 – 18 °C for adults. But of course, there are individual differences here too. One person feels "like at the North Pole" even at 18 °C, while others start sweating at this temperature. The fact is that it should by no means be too warm or too cold, but you should feel comfortable. The case is quite clear when it comes to lighting: to find the necessary rest, it should by no means be too bright in the bedroom. If these factors are taken into account, the chances are good that you will be well-rested and start breakfast full of energy can.
Bedtime rituals can be very helpful
Even if everything fits perfectly, some people still suffer from difficulty falling asleep. Sometimes it's simply because you can't calm down because your thoughts are on a rollercoaster. In this case, fixed bedtime rituals that you can look forward to all day long will help. A popular choice is the so-called "Betthupferl" (nightcap/bedtime snack). This refers to a small meal before going to bed. Make sure you don't eat too much or too heavily, as that would have the opposite effect. Ideal examples are:
- a small bowl of nuts
- Fruit
- a cup of broth
- tea with milk and honey
Other possible bedtime rituals include a short walk, a bubble bath, or a good book. Or you can try targeted relaxation exercises such as autogenic training, yoga, or progressive muscle relaxation. If you still cannot find restful sleep despite everything, a visit to a doctor is highly recommended. There may be a medical cause such as sleep apnea behind it. This and other possible triggers should definitely be treated, because restful sleep is the basis for a healthy life.
