Sleep cannot be forced. But you can lay the groundwork and invite it to come to you. Sleep researchers summarize the conditions and behaviors that promote healthy sleep under the term “sleep hygiene.” The recommendations for good sleep hygiene are not just the first line of defense if you have sleep problems, but are also part of a healthy lifestyle for normal sleepers.
Sometimes changing a few simple habits is enough to help you sleep better. That includes regular bedtimes, turning off your TV and computer in a timely manner, and evening rituals that calm us down. Although the sleep hygiene recommendations may seem very general and even banal, they are well researched and have solved many a sleep problem.
The most important sleep hygiene recommendations
- Regularity: If possible, plan a regular daily schedule with fixed mealtimes and sleeping times.
- Avoid sleeping during the day, other than a short afternoon nap: An afternoon nap can be extremely refreshing - as long as it takes place before 3 pm and is no more than 30 minutes long.
- Limit your time spent lying down: Don’t go to bed until you are tired, and limit your time lying in bed to your specific sleep duration.
- Be careful with energizing drinks: Your body needs up to 8 hours to process caffeine. Coffee, black or green tea, cola and iced tea should be consumed with caution after 2 pm.
- Exercise is good - but not right before bedtime: exercise is an effective way to reduce stress; it makes it easier to relax afterward and improves your sleep at night - but only if there is enough time between your workout and your bedtime.
- A buffer between everyday life and bedtime: An hour or two before you go to bed, make sure your day has a peaceful ending. That means turning off your TV and computer and avoiding stress, noise, bright lights, physical and mental exertion.
- Rituals: Evening relaxation rituals can help you calm your thoughts, distance yourself from day-to-day stress and get your body ready to sleep.
- Use your bed only for sleeping: Eating, working, watching TV - none of that should happen in your bed. Only sleeping, and of course sexual activity, are allowed.
- Fill up on daylight: Daylight plays an important role in regulating our day/night rhythm. Especially in the morning, a brief “light shower” is recommended in order to stabilize your day/night rhythm.
- A pleasant, sleep-promoting sleeping environment: This includes a suitable mattress, quiet, darkness (even small lights on alarm clocks, phones and laptops can disturb your sleep!) and a well-ventilated, not-too-warm bedroom with fairly cool temperatures of about 61-65 degrees F.
- Eating right: A full belly can keep you from falling asleep. Your last large meal should be eaten three or four hours before bedtime, if possible.
What to avoid before going to bed:
- One last look at your smartphone, computer or tablet: Researchers have found that the light from modern screens has a negative effect on the release of the “sleep hormone” melatonin because of its high blue-light content.
- Alcohol: Alcohol is not a suitable sleep aid. It does make you feel sleepy, but your sleep is shallower and more restless, and you are more likely to snore.
- Tobacco: Nicotine is a neurotoxin that acts as a stimulant and prevents restorative sleep.
By the way
Sie wollen mehr...?
Besser schlafen – besser leben: Die Bedeutung erholsamen Schlafes für Leistungsfähigkeit, Aussehen, Gesundheit und Wohlbefinden ist unumstritten – das Wissen um eine gesunde Schlafkultur jedoch oft lückenhaft. Dabei hilft es uns, gezielt gegen Schlafprobleme vorzugehen und die Erholungsqualität unseres Schlafes zu steigern. Unser Schlafcoach bietet in den einzelnen Lektionen Praxis-Wissen zum Thema „Gesund Schlafen“ – nicht nur für Menschen mit Schlafproblemen, sondern auch für Schlafgesunde, die ihre Schlafqualität nachhaltig verbessern wollen.