Sleep is important for physical and mental well-being. If you have trouble falling asleep at night, you miss out on necessary rest and feel tired and listless the next day. Insomnia is very frustrating, but you can try some methods that can help you fall asleep.

 

 

No distraction

 

One of the main problems with insomnia is that the mind cannot rest. It is therefore all the more sensible to remove all external stimulating factors so that your thoughts receive less nourishment. 

Turn off all lights so that you are surrounded by complete darkness. Also make sure that no light is shining in from outside, i.e. through thick curtains or shutters. 

At least half an hour before you plan to go to sleep, don't watch TV, sit in front of the computer or use your mobile phone. Reading helps many people to calm down, but for others it has the opposite effect. Try reading to see if it relaxes you and makes you tired; if not, don't do it in the evening.

 

Don't let children or dogs into bed with you, because their movements can prevent you from falling asleep. If you have a calm cat, it can help you fall asleep, because stroking a cat calms the nerves and lowers blood pressure. However, if your cat likes to scratch your face to cheer you up, it's better to leave it outside.

 

 

Mental technique

 

Traditional sheep counting helps many people with problems falling asleep. Picture each sheep in your mind's eye and count slowly. Breathe deeply in and out between the numbers. Focus only on the sheep so that all other thoughts are pushed away. Imagine yourself in a peaceful, quiet place where you are sound asleep.

 

 

Active relaxation

 

Maybe your body is unconsciously too tense to sleep. Try taking a relaxing bath or a long hot shower before bed. 

Drink a cup of chamomile tea with valerian and avoid caffeinated drinks. 

Before lying down, stretch your body to loosen the muscles.

 

In a lying position you can now go through your body muscle by muscle and consciously relax them one by one. What you have to do is consciously tense the corresponding muscle group for a few seconds, hold the tension, and then consciously and actively relax. Start with the face (forehead, cheeks, mouth) and move through the neck, shoulders, upper and lower arms, chest, abdomen and hips to the upper and lower legs to the feet. 

 

 

The right sleeping accommodation

 

People often overlook the obvious, namely the bed they are lying in. The older and longer the mattress has been in use, the more it develops lumps that prevent you from lying comfortably and relaxed. Turn the mattress over and sleep on the unused side. 

Put your pillow down so that your neck is not tense. 

Your bed linen must not be scratchy or irritating, then you should look for another material. 

Avoid heavy blankets. Rather use light blankets that keep your body temperature constant and do not overheat you in the long run.