Healthy, restful sleep is important for the day ahead. In fact, there are a few things you should consider in advance to fall asleep in a relaxed manner.
Tip 1: Preparing for the night
Many underestimate the negative influence of television and smartphones on subsequent sleep. It is worth avoiding upsetting activities on social media, especially since the light source can also make it harder to fall asleep. So, turn off the TV at least one or two hours before bedtime and consciously refrain from any consumption via your mobile phone. A good book and high-quality mattresses are better for falling asleep optimally. In winter, it is better not to set the thermostat too high and to find out at what temperature you sleep best.
Tip 2: Comfort and relaxation for relaxed sleeping comfort
Adequate ventilation also makes it much easier to fall asleep. Those who lower the blinds or pull a blackout curtain closed treat themselves to pure relaxation. An effectively darkened room also makes it easier to fall asleep. Peace and quiet are also important. Soft radio music to fall asleep to is fine, but not loud music or long conversations with your partner, which could sometimes lead to ruminating for a long time.
Tip 3: Good mattresses increase sleeping comfort
The saying "As you make your bed, so you lie in it" does not come from nowhere. In fact, a good mattress with the appropriate firmness level is crucial for the quality of sleep. In addition, the sleeping position is important, because you toss and turn more often during the night. 68 percent prefer the side position, 38 percent of whom prefer the right side.
Tip 4: Finding the right slatted frame
As with the mattress, there are different zones to consider. It therefore makes perfect sense to seek advice or think about how you sleep – in which position, and body weight also plays an important role. With a body weight of up to 100 kilograms, a mattress with firmness level H3 makes more sense than an H2, which is recommended up to 80 kilograms. As a side sleeper, you need a shoulder comfort zone. Flexible slats support the sinking of the shoulders. Such slats are also available in the pelvic comfort zone, which facilitates a straight alignment of the spine.
Tip 5: How much sleep do you need?
The need for sleep varies greatly. Babies and children need much more sleep than adults, between ten and twelve hours. Seniors need less sleep than adults, who find seven or eight hours sufficient depending on their habits and sleep perception. However, seniors take naps more often around midday. Power naps are also useful for adults, as long as they do not last longer than 30 minutes. This gives the body the opportunity to regenerate and recover.
Conclusion:
Sleep is therefore important – it is a combination of sleep duration, sleep quality, and sleep environment. Only in this way can the body remain efficient, but also the brain. You live and work more focused, are more balanced and satisfied. Anyone who does not sleep well for a long time or perhaps even has sleep apnea endangers their health. In addition, there are various sleep cycles that alternate repeatedly: falling asleep phase, light sleep, deep sleep, and REM sleep. Each phase has its meaning and only a regulated balance of all phases leads to a truly restful sleep without suffering from deficits and sleep deprivation.
