Trouble sleeping? Are you often unable to sleep through the night or do you not sleep restful enough? CONCLUSION! With the following 5 tips you will naturally improve your sleep and gain a massive improvement
Trouble sleeping? Are you often unable to sleep through the night or do you not sleep restful enough? CONCLUSION! With the following 5 tips you will naturally improve your sleep and gain a massive improvement in sleep quality within a few days.
All the suggested tips are incredibly simple to implement, but have a strong effect! Even if you want to become a clear dreamer, it makes sense to ensure a balanced and healthy sleep.
Create a sleep routine
Already in babyhood we are affected by a recurring sleep pattern. As we grow up, many people tend to go to bed more and more often at irregular times.
As a result, our body is not able to get used to a sleep routine, because the inner clock (controlled by all hormonal processes in the body) cannot adjust to certain indication parameters.
If you want to experience a better & more restful sleep, you have to think long-term and go to bed regularly at similar times.
The body will then be able to listen to its internal clock and release the necessary hormones at the right time, which will make it much easier for you to fall asleep and of course sleep much more soundly and restfully.
Sport is a wonderful way to boost sleep in a natural way. Sport is part of life, as the human body is designed for physical activity.
I think that the incredible benefits of sport have been made known to everyone many times before and it is not necessary to list them here again.
The advantages over sleep are clearly in the muscle recovery. After a sporting activity, the stressed muscles must be regenerated in the deep sleep phase.
One more reason for the body to release enough hormones to initiate a restful sleep.
Write down your worries
Who hasn’t been lying in bed and couldn’t fall asleep because of recurring thoughts and worries in their head? Even if you manage to fall asleep, you often can’t get a good night’s sleep because your worries follow you into your dreams.
This situation leads to the appearance of K-complexes and spindle patterns in the brain waves, which make it difficult to enter a deep sleep phase. So to remove your worries, you can use the following technique.
Write down your worries that are bothering you on a piece of paper. Define your worries as well as possible. What is bothering you? What makes you feel worn down?
What external influences play a role? Once you have defined your concern, you can think about a solution. What exactly can you do to counteract it?
You don’t necessarily have to find the perfect solution to your problem, you just have to realize that you can somehow solve it. When you go to sleep, you will have far fewer of these thoughts in your head because you know that you can solve the problem.
Use the sleep ritual
Sleep is not an on/off switch that you can just press. The transition between being awake and sleeping takes a little time.
The process of falling asleep can be made a lot easier with recurring rituals. The effectiveness of such a bedtime ritual can be explained with simple psychological basics.
During this time, all hormones important for sleep are produced and fatigue is induced, which makes it much easier to fall asleep.
Brushing the teeth, drinking a warm tea or a cup of milk or/and a few pages of good-night reading are of course suitable as such rituals.
Alcohol: friend & foe
In general, alcohol increases fatigue and makes it easier to fall asleep. Everyone will probably agree with this statement. So if you want to treat yourself to an extra nightcap in one evening, you should be careful!
There is nothing wrong with a glass of wine, half a beer or a schnapps as long as you are not addicted. But those who take this tip too much to heart will achieve exactly the opposite.
When the effect of alcohol diminishes during the night, the change in physical processes sends a signal to wake up.
This can disturb sleep unnecessarily and make the subsequent process of falling asleep more difficult. Since alcohol can become an addiction after long-term use (even in small quantities), responsible use is a prerequisite. Learn more sleep insights over here: https://www.laweekly.com/best-mattress/.