Day routines for a good night

Exercise, sunlight, nutrition - how we spend the day has a decisive influence on our nightly sleeping behavior. Health expert Dr. Alfred Wiater explains what we can do during the day to fall asleep faster in the evening and get a restful sleep.

Table of contents

1. The Interaction of Day & Night
2. Daily tips for a restful night
3. Conclusion

1. The interaction of day & night

The daylight, the Nutrition, activity level or state of health - all of these factors influence our nighttime sleeping behavior. A restful night's sleep can therefore be promoted during the day.

Dr. med. Alfred Wiater is smartsleep-Expert for sleep medicine and health. As a pediatrician and former chairman of the German Society for Sleep Research and Sleep Medicine (DGSM), he has many years of experience in the field of sleep and is also very familiar with sleep disorders. Dr. med. Wiater explains what we can do during the day to prepare ourselves for a good night's sleep and reveals his best daily tips for a restful night.

2. Daily tips for a restful night

The following recommendations show how you can structure your day to improve your sleep and your ability to fall asleep in the evening.

MORNING

We can promote restful night sleep during the day, immediately after getting up. The natural morning light with a high proportion of blue light suppresses the release of our sleep hormone melatonin. As a result, the sleepiness of the night gradually decreases and we become more alert. At the same time, daylight promotes the release of serotonin and cortisol levels also rise in the morning. Both hormones make us fit for the day. Serotonin also has a positive effect on our mood and is converted into melatonin by our body in the evening, as it gets darker. So that we can produce enough melatonin in the evening to fall asleep well, we should get enough daylight during the day. Even spending around 15 minutes outside in the early morning, e.g. on the way to work or school, helps us to fall asleep better in the evening. But be careful: In the evening, bright light with a high proportion of blue light, e.g. Screen light stimulates natural tiredness and should be avoided.

My recommendation: A short walk or walking to work in the morning gets your head and circulation going and helps you fall asleep earlier in the evening.

LUNCH

The famous midday slump often tempts you to take a long nap. power nap of a maximum of 30 minutes can be very restful during the day. Even a shorter nap, where we just get into the falling asleep phase, is good for us and, according to current studies, even promotes our creativity. However, the time and duration of the sleep are important. Because if we sleep too long and too late at lunchtime, we lack the pressure to sleep in the evening and this delays falling asleep.

My recommendation: Put a short Take a power nap around lunchtime. This will give you new energy without affecting your night's sleep.

AFTERNOON

Not only does light influence our sleep-wake rhythm, but also our physical activities.Various studies have shown that exercise in the afternoon has a positive effect on sleep patterns. This applies not only to adults, but also to children. An exciting study in which I worked with Dr. Markus Dworak, among others, showed that a workout in the afternoon shortened the time it took to fall asleep and increased the amount of deep sleep. But the right timing is also important here! However, exercise in the evening or immediately before going to bed can lead to difficulty falling asleep due to the metabolic activation that this entails.

My recommendation: A long walk or a training session can often be planned for the afternoon. This also promotes health and has a positive effect on the process of falling asleep and the quality of sleep.

AT EVENING

Eating too late and too rich, caffeine and alcohol should be avoided in the evening. Alcohol does have a sleep-inducing effect, but over the course of the night it quickly leads to problems sleeping through the night. And how do we get to sleep quickly in the evening? Relaxation is equally important for the body and mind. However, many people find it increasingly difficult to relax properly in the evening because stress and worries also affect sleep. Here I like to refer to the famous nighttime reading, because reading a book before falling asleep can actually reduce stress by up to 68%. According to a study, just 6 minutes of reading is enough to relax accordingly. A tip that even stressed parents of children with sleep problems can implement. There are of course many other ways to find peace in the evening, for example relaxation exercises or listening to music proven.

My recommendation: Reading (or reading aloud) before going to bed is highly recommended at any age to relax and promote sleep.

3. Conclusion

• Our behavior during the day influences our sleeping behavior in the evening and can have a positive or negative effect on falling asleep, sleep duration and sleep quality

• In the morning, daylight and fresh air are particularly helpful in getting you going and reducing tiredness and helping you fall asleep in the evening.

• A short power nap at midday can give you new energy. It should last less than 30 minutes, otherwise your night's sleep will be disturbed.

• The afternoon is a good time for physical activity. Sport makes it easier to fall asleep later and has a positive effect on sleep quality.

• In the evening, it is important to relax. Reading is a proven evening activity that reduces stress and promotes good sleep.

Best regards and see you next time!