The best sleep tips

Difficulty falling asleep is one of the most common sleep disorders and affects the duration and quality of our sleep. But what can we do if we can't fall asleep despite being tired and regularly lie awake for hours? We have the most important tips for falling asleep at a glance and show you which simple methods you can use to help you fall asleep and quickly find restful sleep.

Table of contents

1. difficulty falling asleep
2. The most important tips for falling asleep
3. Optional sleep aids
4. The Sleep Guide
5. Conclusion

1. Difficulty falling asleep

Lie down, close your eyes, fall asleep - sometimes that sounds easier than it is! Slipping into sleep quickly and easily is becoming increasingly difficult these days and one in two Germans suffers from persistent problems with sleep. According to experts, anyone who regularly has difficulty relaxing and needs more than 30 minutes to fall asleep despite being tired is suffering from serious problems falling asleep. The average time it takes adults to fall asleep is between 5 and 20 minutes. There are many different reasons why we can't sleep. The most common causes include stress, poor sleeping habits or a lack of relaxation. These factors make it difficult or impossible to fall asleep in the evening and not only rob us of important hours of sleep, but also prevent us from regenerating at night and starting the day healthy.

So what can we do to facilitate the natural process of falling asleep in the evening and support our body in falling asleep gently and quickly?

2. The most important tips for falling asleep

A restful night begins with a good start to sleep. We have summarized the most important tips for falling asleep at a glance so that you can relax more easily in the evening and quickly fall into a peaceful sleep.

#1 Get as much daylight as possible

The happiness hormone serotonin is produced in the dark melatonin For this reason, a healthy serotonin level is not only beneficial for our mood and well-being, but also an important prerequisite for a good night's sleep. So, if you get enough daylight, you support the hormone production that is crucial for sleep and promote natural tiredness and the process of falling asleep in the evening.

#2 Exercise or do sports regularly

Regular exercise stimulates the cardiovascular system and the metabolism in the brain, body and muscles, activates the nervous system and has a positive effect on the hormone balance. An active daily routine promotes tiredness and the need for regeneration in the evening, has a positive effect on falling asleep and can demonstrably improve sleep quality by up to 65%!

#3 Maintain a healthy and balanced diet

A healthy diet and balanced nutrient supply have a decisive influence on our sleeping and falling asleep behavior.

➥ Heavy meals make you sluggish, disrupt your sleep and easily distract your body while you are trying to fall asleep. Avoid foods that are very fatty or sugary in the evening and eat a last meal, preferably light, up to 3 hours before going to bed so that the digestive process is completed and your sleep is not disturbed.

➥ Also avoid nerve stimulants containing caffeine, alcohol or nicotine in the last 4 hours before going to sleep.

➥Pay attention to your fluid intake and drink enough throughout the day. Water, light fruit juice or unsweetened tea are best.

➥Some Groceries provide valuable nutrients that can have a positive effect on falling asleep. These include grapes (melatonin), bananas & almonds (L-tryptophan) as well as pumpkin seeds & whole grain products (magnesium).

#4 Relax & wind down before going to bed

Switch off, wind down and relax! Whether physical or mental - stress leads to an increased release of the stress hormone cortisol, which acts as an antagonist to the sleep hormone melatonin in the sleep-wake rhythm. Stress thus counteracts restful sleep and disrupts the natural process of falling asleep. Try to calm down both physically and mentally and let go of stress, worries or problems of everyday life. BeautyRoutine, a hot bath or an episode of your favorite series - take at least a moment to switch off. Quiet music and meditations, the famous evening reading or targeted relaxation exercises can help you find inner peace and make it easier to fall asleep.

Here you will find detailed tips for the Relaxation before sleep!

#5 Establish a fixed sleep routine

Get used to a regular sleep patterns and try to go to bed and get up at the same time every day. This will help your body to naturally prepare for sleep in the evening and will therefore support the quicker process of falling asleep.

#6 Create a quiet, dark and comfortable sleeping environment

Light inhibits the urgently needed melatonin production and therefore counteracts natural tiredness and the process of falling asleep. So dim the lights a few hours before going to bed and try to avoid bright screens and other light sources in the evening and especially at night. You should also choose a cool and quiet sleeping environment so that you are not distracted and woken up again, especially when falling asleep, for example by noise or other disturbing stimuli.

3. Optional help for relaxation & falling asleep

Everyone reacts differently and how effective one or another sleep tip really is depends on the actual cause of our sleep problems and our personal circumstances. In everyday life, it is not always easy to stick to all the rules or tips every day.

#7 Dietary supplements to naturally support relaxation & sleep

Nowadays, there are already numerous safe and scientifically proven supplements that can support your body and psyche in the relaxation and sleep process. Many herbal extracts and natural nutrients, such as vitamins or minerals, can have a calming and relaxing effect on us and help us to calm down in the evening and prepare for sleep. And falling asleep itself can also be promoted naturally with the help of a safe dietary supplement, for example with preparations that contain the sleep hormone melatonin.One additional intake of melatonin is generally harmless and can demonstrably promote the natural process of falling asleep. When choosing a dietary supplement, pay particular attention to the high quality of the nutrients used.

Watch out! We recommend that you only use natural relaxation or sleeping pills if necessary. Chemical sleeping pills affect sleep in an unnatural way, can have numerous side effects and can quickly become addictive.

#8 Sleep techniques: Auditory sleep accompaniment & breathing exercises

Are you already in bed and just can't fall asleep? Certain breathing techniques, meditative relaxation exercises or the increasingly popular auditory sleep accompaniments can be used directly to fall asleep faster. Especially when stress, thoughts and worries are keeping you awake, these techniques can help to release emotional and physical tension and focus on the upcoming rest phase. You can find useful breathing exercises in this article. We have examined here how music can also contribute to a restful sleep process.

4. Your Guide to Falling Asleep

5. Conclusion

The circumstances under which we fall asleep best and fastest vary from person to person and depend on many different factors. That's why it's important that you listen to your need for sleep and your personal feelings in order to find the optimal conditions for you to relax before going to sleep, fall asleep and have a restful night's sleep. Because good sleep is and remains one of the most important foundations for starting a healthy everyday life!

Best wishes and sleep well!