Tips to improve your sleep

Do you often wake up in the morning feeling exhausted and would like to turn over three more times? Nothing works for you without two alarm clocks? Do you lie awake for hours at night, tossing and turning from one side to the other? Then here are a few tips on how you can improve your situation. After all, a healthy lifestyle also includes restful sleep to help your body regenerate. Perhaps it's just a few little things that will provide a quick remedy:

Tips for a better night's sleep

• Switch off all electrical appliances in your bedroom. This primarily refers to your smartphone or cell phone. It's not just about the light produced by the devices, which can disrupt your melatonin production. You also can't switch off completely mentally if you're always waiting for a call or text. You should even ban alarm clock radios with their light displays from your bedroom. Light sources are also registered by your closed eyelids during sleep.

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  Keep your bedroom cool and dark. Try to darken your window properly. Special curtain fabrics and blackout blinds will help you do this. Before going to sleep, air the room well for 10 minutes with the window open to let in enough oxygen and keep the temperature low. At around 16 degrees, your night's sleep will be more restful than if you overheat the room. Whether you sleep with the window open is up to you. On the other hand, your bedroom should not cool down too much, as tense muscles can also affect your sleep.
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  Do not eat heavy meals immediately before going to bed. A full stomach not only doesn't like to study, but is still busy with digestion when it has already shut down. Falling asleep on an empty stomach can also keep you awake for hours. If you want to do something good for your body, you should eat a small portion of protein with a few carbohydrates just before going to sleep. This could be half a protein shake or a cup of yogurt with a little honey.
• Don't use alcohol as a nightcap. Enough alcohol will certainly make you tired and heavy in bed. However, you won't be doing your health any favors. Your night's sleep will become restless, even if you don't notice it immediately. Your liver has to work hard at night to remove the poison from your blood. As alcohol dehydrates the body, you may have to constantly get up and go to the toilet. The hangover the next morning is already pre-programmed.
• Try to establish night rituals. You should refrain from strenuous exercise, exciting PC games and other activities right before going to bed so that your body and mind can get in the mood for the upcoming rest phase. With fixed rituals, a magazine or book in bed or relaxing music, you can help them to adjust. If you want to try meditation or autogenic training, it's also a good time to do this right before going to sleep. Autosuggestions or visualizations of your goals in particular can be repeated very well in the state between dozing off and falling asleep and gently accompany you into your dreams.
• Even if some people swear by it: don't fall asleep with the TV on. If you doze off in front of the TV in the living room, you will find it difficult to go to bed and will sleep more or less well on your couch. If you have your TV set in your bedroom, you will be accompanied by the noise and flickering of the screen all night long. Restful sleep is not guaranteed either way.
• Separate bedrooms are not the end of a relationship. Sometimes your partner's sleeping habits are so different from yours that you should think about having separate bedrooms. This may be due to different working hours or different daily rhythms. She can only sleep in a heated room and likes to read in the evening, while you are an absolute fresh air fanatic who prefers to play on his tablet before going to bed. He snores terribly or she tosses and turns from one side to the other every night. There are plenty of good reasons to sleep in separate bedrooms ... By the way: don't worry, it can give romance a whole new boost if the other person is not always within reach.  
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  Make sure you drink enough fluids. Dehydration is a recurring theme. Drinking enough is part of preventative health care, especially for athletes. All physical functions only run optimally with sufficient water. If you have problems getting a good night's sleep, you should always keep your fluid reservoirs full during the day. You should then stop drinking about two hours before going to bed to avoid getting up frequently during the night.
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  Do not take an afternoon nap. Even if this is very tempting, especially at the weekends, the nap will ensure that you are not really tired in the evening and toss and turn from one side to the other. If there's no other option, you can take a short nap of no more than 15 minutes. But make sure you set an alarm clock and then really get up. The short time is enough to refresh you, but not to keep you awake in the evening.
• Don't skimp on a good mattress and suitable bedding. We spend a third of our lives in bed. Skimping on quality here would be the wrong decision. You don't have to choose the most expensive products, but the ones that best suit your needs. Mattresses and matching slatted frames are available in different thicknesses and for people of different weights. Functional comforters and pillows are tailored to the user's needs. You can get detailed advice in a specialist store or even try them out. Some furniture stores offer you the opportunity to test the mattress in your own home for a few weeks. Take advantage of this opportunity, because a good night's sleep is essential to start the new day fit and full of energy.

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