Anyone who suffers from insomnia and sleep problems knows the consequences: lack of energy, nervousness, fatigue, increased irritability and reduced energy are just some of the problems that arise with sleeping problems. In the long term, lack of sleep can seriously damage our health. Heart diseases, depression and other diseases are not uncommon in chronic sleep problems.
The need for sleep varies from person to person. In general, between seven and eight hours of sleep is ideal for most people. For many, however, the idea of a long, restful sleep is a utopia. Especially if you suffer from years of lack of sleep, it makes sense to have the cause examined by a doctor.
But there are a few simple ways to improve your sleep quality.
BLACKOUT CURTAINS AGAINST LIGHT SMOG AND DAYLIGHT
There are many causes for sleep disorders: stress in daily life, irregular life, inadequate sleep environment or your eating habits.
As soon as the first rays of sunlight enter your bedroom in the morning, this is a signal to the body to release cortisol. The hormone sets you up for the day. But not only cortisol, the sleep hormone melatonin also determines the quality of your sleep. Because the hormone controls our day-night rhythm. The release is stimulated by darkness and inhibited by incident light, which means that even the artificial light from street lamps does not let us rest late at night.
If you want to prevent daylight from waking you up early in the morning, blackout curtains or blinds are an effective way to protect yourself against light. The blackout curtains not only reflect the light but also have a sound and heat insulating effect. This keeps the room pleasantly cool, because even heat can negatively influence your sleep. In general, 15 to 20 degrees is an optimum sleeping temperature.
SLEEP MASKS AND EAR PLUGS
Sleep masks, sleep glasses and ear plugs are a simple and inexpensive method to hide disturbing factors such as light and sound.
Ear plugs, however, must be used with caution. Whoever gets used to the earplugs, soon feels hypersensitive in terms of hearing and can no longer sleep without it. Also keep in mind that once the hearing is blocked, your other senses will be sharpened. It may therefore be that you are more sensitive to your environment. You can more easily disturb light effects and the movements of your partner.
BAN ARTIFICIAL SOURCES OF LIGHT
To minimize the amount of smog in your bedroom, turn off all electronic devices or banish them directly from your bedroom. Even the smallest light sources, such as the light from the mobile phone, the switch of a power strip or the standby light of a screen, can make you wake up at night.
DON’T TAKE YOUR WORK TO BED
The bedroom should be your absolute resting place. Work stress does not belong there. Instead, you should switch off before bed – perhaps with a relaxing bath or a good book.
EXERCISE REGULARLY FOR A BETTER NIGHT’S SLEEP
People who exercise regularly also reduce stress and are generally more balanced, which considerably improves the quality of sleep. However, be careful when exercising just before you go to bed, as this will increase the cortisol level, which will keep you awake for an unnecessarily long time. In order to provide the necessary exercise just before bed in the evening, even light walks or yoga are sufficient.