Balanced sleep - balanced mindset: how to recharge your batteries at night

Sleeping well is important for our well-being. And it doesn't require 12 hours. It's all about your routine: What do you do before you go to bed? What are you eating? What is your sleeping environment like? As cluttered as the many thoughts in your head or more of a cozy oasis of well-being?

What is often the cause of sleep disorders?

Up to 15% of Germans suffer from regular problems falling asleep or sleeping through the night. One cause: We are available around the clock, taking work with us into the evening hours. There is a lack of Separation of private and professional life as we knew it in the past. All of this puts us under pressure. And Stress is poison for good sleep, because it doesn't let you get any rest. Through the many social networks that many of us revive, especially in the evening, we are glass. Everyone participates in our private lives. If you don't meet the expectation of replying immediately with some friends, this often leads to pressure on you.

How many hours of sleep are healthy?

In addition, there is another effect of digitalization: we absorb a lot of information every day, including new findings about sleep. What people are getting is that we need to sleep seven to nine hours every night, and as much of that as possible in deep sleep - otherwise we can get seriously ill, they say. Do you also have the impression that you have to function even when you sleep? Many actually track the quality of their night's rest with an app. It is not helpful to refer to general research results. For some, even six hours of sleep is enough. If you sleep enough:

• you're less aggressive
• you have more energy
• it leads to a better togetherness
• Sleep repairs cells that may have been damaged during the day

When should you worry?

In Swedish there is the word "Lagom". It means something like: Find yourself a happy medium. Sleep is your lifelong friend, don't make it your enemy. Periods when you don't rest well at night are part of life. You should only worry when you can't sleep at least three nights a week for three months. Then it's a good idea to talk to your doctor.

How do you find your ideal sleep center?

You determine this through your personal target range. If you are agile during the day, you can manage without gallons of coffee, can exhaust your mental capacities and the night's rest is sufficient. You could set up a sleep diary for the evening!

1. Write down what moved you today. These do not have to be very long sentences. It is also enough if you write down one insight of the day as a message.
2. Think about what 3 things made you happy today. What are you grateful?
3. Write down what you want for the next day!
4. Of course, you can also document your rhythm in the diary or how you slept the night before.
5. Being active during the day, exercising, and resting in the evening also helps your internal clock understand whether it's day or night. It becomes more difficult when you sit in the office all day, go on the treadmill in the evening, heating up the body and releasing adrenaline. Don't always eat your main meal after work.

Accept the situation as it is

Do not drive yourself crazy if you still lie awake at night. If you can't fall back asleep after 15 to 20 minutes, it's best to leave the bedroom. Otherwise your brain will start to associate the bed with the fear of not being able to sleep. Then more pressure builds up on you in the future. Read a book instead, but with as little light as possible, so as not to send the wrong signals to your inner clock. Don't stress yourself out if you get fewer hours of sleep. Accept the situation and tell yourself: It is what it is!

Realign yourself!

Maybe you even feel like analyzing more than just your sleep patterns.... Are you open to go really deep? To reflect on all areas of your life, to clean up, to sort, to change your perspective? Realign yourself now! Discover everything that is still dormant in you and get all these wonderful qualities out of their slumber: Lightness, dedication, success, mindfulness, gratitude, confidence, love....