Which habits can improve your sleep?

Which habits can improve your sleep?

13 tips to influence sleep positively

Which habits can improve your sleep?

Studies show that changing sleep habits can help improve sleep quality.

Sleep disorders and insomnia

People who have attended  training  report that they slept quieter, deeper and more undisturbed. How to change your sleep habits can be learned in  courses  or  individual training  . In the studies, a typical course for people with sleep disorders lasted four weeks, with one session a week. Life is very individual, which is why we also offer holiday, vacation and compact courses or training in insomnia. Feel free to contact us.

There are many very different ways to change your sleep behavior. Here are some common methods with practical tips at a glance for you.

Tip 1: Sleep hygiene

Sleep hygiene is easy to describe: sleep hygiene is what you can do every day!

5 simple tips that positively affect sleep immediately:

  1. Do not drink alcohol, coffee, tea, cigarettes or other stimulants for two to four hours before going to bed.
  2. At night when you wake up do not smoke, turn on low light and do not play with the iPad, mobile phone.
  3. Immediately before bed avoid heavy, bloating and spicy meals.
  4. Being physically active in the natural daylight during the day. Do not make very strenuous exercise before going to bed, rather go for a walk around the block.
  5. Ventilate the bedroom well and choose the duvet according to the season. The room should be quiet and dark. The temperature is not over 18 degrees.

Which habits can improve your sleep?

Tip 2: The stimulus control, a common method in sleep medicine.

The stimulus control  is the fact that the bed is used only for sleeping at night.

This self-control is to support the ” sleep-wake-rhythm “. This is to ensure that the bed is only associated with sleep. Helpful is a fixed schedule and clear habits:

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5 tips that positively influence your “sleep-wake-rhythm”:

  1. Do not go to sleep until you feel tired.
  2. Get up if you can not fall asleep (20-30min you should try before you get up).
  3. Use the bed only for sleeping and for sex. The bed is no place to work or quarrel.
  4. Always get up at the same time in the morning, even on weekends.
  5. Recharge a lot of natural sunlight during the day and sleep in the dark at night.

Tip 3: Limiting sleep duration to sleep. A common method of sleep medicine.

Sounds funny but important!

Time in bed is the time when you really sleep. Sleep research distinguishes between “Time in Bed” and “Time of Sleep”. The time in bed and the time we really slept. Often there is a big discrepancy here, especially in people with a pronounced sleep disorder. For example, people lie in bed for 10 hours and only sleep for 3 hours.

If you lie in bed for eight hours but sleep only six hours, after six hours in bed, you should leave by this method. Important also on weekends!

These limitations could help you figure out how best to stay in bed for a good night’s sleep.

If they are disturbed by external light sources – use the sleep mask   to dream well and restful. We can only sleep really well and deep in the dark. Light hints the Schlafhomon melantonin to unfold its beneficial effect for our recovery in sleep.

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