Many people have problems sleeping through the night. They wake up at night, lie awake for hours and only fall back to sleep shortly before the alarm clock rings. As a result, they start the day tired and in a bad mood. Their performance is at a low level and, in the long term, this leads to health problems. The fatal thing is that the more you concentrate on falling asleep, the longer you stay awake.
I can fall asleep but not sleep through the night. Many people are familiar with this problem. You go to bed tired in the evening and wake up in the middle of the night.
It is completely normal to wake up repeatedly during the night. This happens up to 30 times without you realizing it. You usually fall asleep again immediately. You only remember waking phases that last longer than one to three minutes. Waking up is only unpleasant if you can no longer fall asleep and lie awake for a long time.
Sleeping through the night as a baby is difficult because young children do not yet have a distinct day-night rhythm. As they get older, fixed rest periods are an integral part of your life. You need to rest at night in order to perform as well as you should during the day. So make sure you have a undisturbed sleep.
Another reason why many people do not sleep well through the night is the so-called wolf hour between three and four o'clock. The hormones cortisol, melatonin and serotonin are to blame. At this time of night, melatonin levels are high and the Concentration serotonin and cortisol are low. In short, the sleep hormone melatonin dominates and there is a lack of the feel-good hormone serotonin and the stress killer cortisol. This disturbs the hormone balance and you wake up more easily.
Many people quickly get into trouble during this phase. Brooding. This sets off a negative spiral that prevents you from sleeping. You often stay awake until dawn. So the night's rest comes to an abrupt end at around three or four o'clock.
Sleep is not only a physical process, but also a mental one. The Subconscious processes the experiences of the day. If you are very tense, it can happen that you no longer come to rest from a natural waking phase.
First of all, it is a matter of nocturnal thoughts is a natural phenomenon. It is good in itself that your subconscious works for you. It is not uncommon for people to find the solution to a problem at night. However, you lack sleep in the morning if you have to get up early and then go to work. That's why it's beneficial to go to sleep with a calm mind.
Mindfulness and a balanced inner balance influences sleep Positive. Learn to focus only on the moment and don't allow your mind to become cluttered with thoughts. Meditation exercises promote falling asleep and staying asleep as well as clearing negative emotions. Don't take your worries to bed with you, but make your resting place a place of pure relaxation.
Some people find it helps to get out of bed as soon as they start to brood. For example, they sit down on a chair and gradually calm down before returning to bed. When the thoughts flare up again, they get up again. This continues until calm returns.
The right environment has a decisive influence on the quality of your sleep. Darkness is important. Lower the shutters and cover glass doors with a towel. The room temperature also plays a role. Most people sleep better in a cool environment.
For a deep and restful sleep you need an environment that is as quiet as possible. It is also important that you feel completely comfortable in your bed. The mattress must be neither too hard nor too soft. Choose fluffy bedding so that you look forward to a good night's sleep every night.
Stress is mainly responsible if you can't sleep through the night. Your thoughts don't come to rest and rob you of sleep. The famous counting sheep is not even that wrong, because monotonous rituals that require your full concentration make you tired. Mindfulness exercises of this kind help you to let go of the stress of the day.
It is best to integrate some practical exercises into your Routine before going to bed. You relax you with a special breathing technique, for example. Breathe in for four seconds, hold your breath for another four seconds and breathe out for four seconds. Repeat this a few times.
Or you can listen to a radio play before going to bed that you already know well and therefore offers hardly any surprises. Some people sit up for a few minutes before going to sleep and end the day with a little bedtime poem.
The more relaxed the evening, the better the sleep. The routine before going to bed promotes sleeping through the night. It's best to always maintain the same rituals in the evening. These tips will help you prepare early for a good night's sleep.
Free yourself from unpleasant and exciting thoughts. Find a quiet activity before going to bed. Read a not-too-exciting book or watch a movie. Or incorporate mindfulness and meditation exercises into your evening ritual.
There are essential oils with a relaxing effect. Pour a few drops into a diffuser and create a sleep-friendly room fragrance. Alternatively, sprinkle a handkerchief with the fragrant substances. The aromas of lavender, bergamot, lemon balm, orange and tonka bean can help you sleep.
To help babies sleep through the night, the mother prepares a warm bath for them. Relaxing baths in the evening often work wonders for adults too. Bath additives with hops, valerian, lavender or lemon balm also promote a good night's sleep.
Many people fall asleep more easily to soft music and use this type of relaxation to create the basis for a healthy and long-lasting night's sleep.
If nothing helps, you can take the sleep hormone melatonin in tablet form. The medication helps you to fall asleep and stay asleep. But don't make this a Habit.
Body and mind are often not in the right balance. Many people have problems sleeping through the night because they rest too much during the day. The body is then not sufficiently tired. A tired mind and an awake body don't go together any more than a busy head and limp legs. Ensure the right balance by challenging yourself mentally and physically during the day.
It is important to have a balanced daily routine with alternating phases of rest and relaxation. People with a regular daily structure tend to sleep better. This also includes fixed times for going to bed and getting up.
Coaching can also help you to sleep better again. Because you can help the Mayhem in your head or within you. The coach will provide you with solutions to help you calm down step by step and regain more peace of mind. Lightness feel.
The Nutrition influences your sleep behavior. Adjusting your eating habits often makes it easier for you to sleep through the night. The following foods contain melatonin and promote sleep:
It's best to avoid these foods because they can disturb your sleep:
A clear routine and positive habits increase the chance of sleeping through the night. The best way to do this is as follows:
1 Eat an early dinner. It is best to eat your last meal three to four hours before going to bed.
2 After eating, you follow a fixed routine. For example, you go for an hour's walk, do yoga exercises, meditate, listen to music or spend a few cozy hours with your family.
3. you brush your teeth and wash yourself. Then you go to your bedroom, close the curtains and switch off the light. Some people create a cozy environment with sleep-promoting aromas.
4. if you fall asleep immediately, then everything is fine. Otherwise, fantasy journeys and nice thoughts will help you fall asleep. Radio plays and music also promote slumber.
5 Most people fall asleep on their own at some point. The problem is waking up. If you are awake, don't look at the clock. If you work out how little time you have left to sleep, this will ensure that you stay awake. inner restlessness.
6. if you are still awake after fifteen minutes, turn on the light and read before you sink into brooding.
7. if tiredness still does not set in, get up and drink a glass of water. Do not expose yourself to bright light.
8. don't force yourself to sleep, but only go back to bed when you are really tired.
To help you sleep through the night, it is best to avoid screen time before going to bed. The light can prevent you from falling asleep and staying asleep. Short-wave blue light suppresses the release of the sleep hormone melatonin. If it is not possible to do without, use night mode with a blue light filter.
In general, you sleep best in an undisturbed environment. Banish electronic devices from your sleeping environment. Cell phones and laptops are best left outside. Use a mechanical alarm clock or a simple battery-powered model instead of a radio alarm clock.
Create a personalized sleep plan to prepare your body for a restful night's sleep. You benefit from a constant Sleep-wake rhythmif you stick to the routine. Always go to bed at the same time and follow a set ritual. Also develop rules that you follow when you wake up at night and can no longer fall asleep. For example, switch on the light and read a certain book.
Avoiding mental stimulation and having a regular day and night structure promotes a good night's sleep and thus maintains physical and mental performance and fitness. Our Meditation Challenge.
Over the next five days, we will take you by the hand to explain the topic of Meditation not only to bring you closer to yourself. We will give you a meditation for each day to help you find your inner center and help your inner child to meet. Experience how you can reconnect more with the earth connected feel better, sleep better and sharpen your vision of life. The effect: a new zest for action, new Motivation, new incentive to tackle your goals.
