To stop the thought carousel
For experts it is clear: relaxation is the best way to spend a quiet night. Relaxation techniques before falling asleep such as yoga or meditation help to free oneself from frightening thoughts.
In this way, the brain comes to rest, which is very busy during the day due to constant accessibility via smartphone etc. Tablet and laptop should therefore be banned from the bedroom.
Sleeping in the cold is ideal
A very important point for a relaxing night is the right environment. The bedroom should be comfortably furnished, well ventilated and as dark as possible.
A room temperature between 17 and 18 degrees is considered ideal. You also need a good, not too old mattress that supports the body optimally and adapts to it.
Calming rituals promote sleep
For many people, the inner clock has become somewhat confused by an irregular rhythm of life.
In order to remedy this, you should go to bed and get up at the same time every day – this also applies to the weekend. Evening rituals make it easier to fall asleep because they signal to the body: It’s bedtime.
For example, you can listen to music, read or drink a tea. And if you can’t get your worries and problems out of your mind, you should keep a diary. Writing them down creates the necessary distance.
Movement reduces stress hormones
Anyone who has a desk job and drives to work by car should definitely get some exercise in the evening. The body breaks down stress hormones in the process.
In the three hours before going to bed, very strenuous exercise is not a good idea. It stimulates the circulation too much. A relaxed walk is always good, however.
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Exhaustion is a common symptom with which almost everyone gets acquainted at some point in their lives. Stress is often the trigger that your body and mind are tired.
Natural snooze aids
Hop tea contains sleep-inducing substances
The tanning agents and essential oils in hops have a similar effect on the body as the sleep hormone melatonin and shorten the time it takes to fall asleep.
Our tip: Hop tea (available at the pharmacy). It has a higher content of sleep-promoting substances than beer, but not the side effects (waking up at night). Pour 150ml of hot water over 1 EL dried flowers. Leave to infuse for 5 minutes, strain and drink half an hour before going to bed.
Valerian shortens the sleep phase
The fact that extracts from the valerian root shorten the sleep phase is due to the lignans it contains. They occupy receptors of the sleep-wake cycle in the brain and make us tired.
They are available as tablets, drops or tea. In contrast to chemical sleeping pills, valerian does not cause daytime tiredness. However, regular intake is often necessary for two to three weeks before an effect is felt.
Lavender oil calms
The active ingredient linalool from medicinal lavender contained in it relaxes the central nervous system.
Regeneration at night
What could be more wonderful than snuggling up in the sheets at night? We spend about a third of our lives in bed. And that’s a good thing too! After all, healthy sleep is one of the most important human sources of strength for body and soul.
The immune system is strengthened
Melatonin is mainly released in the first half of the night. This sleep hormone signals to the organism: Now is the time for repair processes of all kinds.
While we sleep, certain messenger substances communicate, our defence system is maintained to protect us from bacteria, viruses and degenerated cells such as cancer cells.
Deep sleep cleanses the brain
In the deep sleep phase, our brain takes care of important clean-up processes. Even a restless night without deep sleep causes the concentration of a certain protein in the brain water to rise, which is associated with Alzheimer’s disease.
This is what US researchers have found out. New studies show that good sleep can also protect against neurological ailments of old age such as Parkinson’s disease, as metabolic waste products are then disposed of.
Emotions are filtered
Our brain can suffer from traumatic sleeping disorders and emotional experiences during dream sleep, according to US researchers. Although this does not affect the memories of these experiences, the associated feelings are muffled, making them easier to process.
Hormone production runs at full speed
In the first part of the night, growth hormones are released – bones and hair grow, and the fat balance is also stabilised. The hormones also serve to regenerate body cells.
What has been learned is consolidated
Newly acquired knowledge is repeated by the brain while we sleep. This way it is recorded in the long-term memory.