Getting enough restful sleep is essential to stay healthy. Stress and worries sometimes keep us from this important source of strength. We toss and turn in bed for hours on end, brooding and not finding sleep the harder we try.

You can do this to help you fall asleep better:

 

• You should not sit in front of the television or computer at least one hour before going to bed. Staring at the screen tires the eyes but stimulates the mind.
• Stop drinking caffeinated drinks in the afternoon. Nicotine is also a stimulant, so stop smoking in the evening if possible.
• You can take a soothing shower before going to bed. In winter, shower with lukewarm water (not too hot), in summer with cooler (not too cold) water. Wash away the stress of the day and mentally prepare yourself for sleep.
• Ensure a pleasant room temperature in the bedroom. The best temperature is around 20 degrees, not too warm.
• Before you lie down in bed, stretch out on the floor and stretch your body. Starting with your toes and working up to your neck, tense all your muscles one after the other and then relax them again.
• Soothing music or sounds in the background can also help you to relax. Monotonous noises such as the sound of waves or wind are good.
• If you are lying in bed, find a comfortable position. Try out each position for a while before lying down in a different position. Avoid tossing and turning restlessly.
• Do breathing exercises. Inhale deeply, hold your breath for 3 seconds and exhale slowly. Each time you breathe out, think about the stress that you are releasing from your body with the air.
• Sometimes you try so hard to fall asleep that you can't relax. In this case, get up and do some stretching exercises or go for a walk in the garden. Try to shake off your restlessness before returning to bed.
• Above all, be patient and don't put yourself under additional stress by trying to fall asleep quickly. Put all your worries to one side and slowly count to one hundred, trying not to think about anything.

 

 

Tips against problems falling asleep

 

Getting enough restful sleep is essential to stay healthy. Stress and worries sometimes keep us from this important source of strength. We toss and turn in bed for hours on end, brooding and not finding sleep the harder we try.

You can do this to help you fall asleep better:

…

• You should not sit in front of the television or computer at least one hour before going to bed. Staring at the screen tires the eyes but stimulates the mind.
• Stop drinking caffeinated drinks in the afternoon. Nicotine is also a stimulant, so stop smoking in the evening if possible.
• You can take a soothing shower before going to bed. In winter, shower with lukewarm water (not too hot), in summer with cooler (not too cold) water. Wash away the stress of the day and mentally prepare yourself for sleep.
• Ensure a pleasant room temperature in the bedroom. The best temperature is around 20 degrees, not too warm.
• Before you lie down in bed, stretch out on the floor and stretch your body. Starting with your toes and working up to your neck, tense all your muscles one after the other and then relax them again.
• Soothing music or sounds in the background can also help you to relax. Monotonous noises such as the sound of waves or wind are good.
• If you are lying in bed, find a comfortable position. Try out each position for a while before lying down in a different position. Avoid tossing and turning restlessly.
• Do breathing exercises. Inhale deeply, hold your breath for 3 seconds and exhale slowly. Each time you breathe out, think about the stress that you are releasing from your body with the air.
• Sometimes you try so hard to fall asleep that you can't relax. In this case, get up and do some stretching exercises or go for a walk in the garden. Try to shake off your restlessness before returning to bed.
• Above all, be patient and don't put yourself under additional stress by trying to fall asleep quickly. Put all your worries to one side and slowly count to one hundred, trying not to think about anything.