The basics for a restful sleep
Sleep is essential for physical and mental health. However, it can be challenging to get enough restorative sleep every night. The effects of poor sleep can impact all areas of life. The sleep habits you maintain daily - also known as sleep hygiene - can have a positive influence on how well you sleep.
1. Invest in a high-quality mattress and bedding.
Choosing the right mattress that meets your needs and preferences is crucial to ensure that you can relax adequately. A supportive mattress and an ergonomic pillow provide proper support for the spine to avoid pain. Your sheets and blankets also play an important role in making your bed inviting. Pay attention to bedding that feels comfortable and maintains a pleasant temperature throughout the night.
2. Block out light
Excessive light exposure can affect your sleep and your circadian rhythm. Blackout curtains on your windows or a sleep mask over your eyes can block light and minimize disruptive influences on your recovery. Avoiding bright light can help you prepare for bedtime and promote the production of melatonin, a hormone that encourages sleep.
3. Minimize noise
Noise reduction is an important component of a sleep-friendly bedroom. If you cannot completely eliminate noise sources, consider using a fan or a white noise machine to mask disruptive sounds. Earplugs or headphones are another option to minimize disturbing noises while sleeping.
4. The ideal room temperature
The room temperature should neither be too hot nor too cold to distract from your sleep. The ideal temperature can vary individually, but studies support the idea that a cool room of about 18 to 20 degrees Celsius is conducive to sleep.
5. Plan sufficient sleep time
To ensure that you get enough sleep each night, it is important to schedule this time into your daily routine. Consider your fixed wake-up time and set a target bedtime that allows for at least seven hours of sleep. If possible, give yourself extra time before bed to prepare for sleep.
6. Set regular wake-up times
Your body can only struggle to adjust to a healthy sleep cycle if you constantly wake up at different times. Choose a fixed wake-up time and stick to it even on weekends or other days when you would normally sleep longer.
7. Short naps
To sleep better at night, it is important to be cautious with naps. If you sleep too long or too late in the day, it can disrupt your sleep cycle and make it harder to fall asleep. The best time for a nap is shortly after lunch in the early afternoon, and the ideal duration is about 20 minutes.
8. Relax before going to bed
It is much easier to fall asleep when you feel relaxed. Reading, gentle stretching exercises, calming music, and relaxation techniques are examples of ways to get into the right mindset for sleep. Focus on relaxing rather than trying hard to fall asleep. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can help you fall asleep.
9. Avoid electronic devices before going to bed
Tablets, smartphones, and laptops can stimulate your brain and make it difficult to wind down. The light from these electronic devices can also suppress the natural production of melatonin. Try to disconnect from electronic devices for an hour or longer before going to bed.
10. Daylight exposure
The body's internal clock is regulated by light exposure. Sunlight has a strong effect on our body. Try to get daylight by going outside or opening windows and blinds. A dose of daylight in the early morning can help normalize your circadian rhythm.
11. Daily Exercise
Daily physical activity has many health benefits and can contribute to restful sleep. The changes it brings about in terms of energy expenditure and body temperature promote healthy sleep. However, avoid intense workouts shortly before bedtime, as this can impair your body's ability to wind down before sleep.
12. Caffeine restriction after 2 PM
Caffeinated beverages such as coffee, tea, and sodas are popular worldwide. Some people try to stay awake during the day with the help of caffeine, but this approach is not sustainable and can cause long-term sleep deprivation. Be sure to keep an eye on your caffeine intake and avoid it later in the day to not hinder falling asleep.
13. Alcohol consumption before going to bed
Alcohol can cause drowsiness, which is why some people like to drink a sleep aid before going to bed. Unfortunately, alcohol affects the brain in ways that can impair sleep quality. It is best to avoid alcohol consumption before going to sleep.
14. Dinner a few hours before going to bed
It can be more difficult to fall asleep when your body is still digesting a large meal. Avoid late dinners and particularly reduce fatty or spicy foods to minimize sleep disturbances from eating. If you need an evening snack, choose something light.
15. Limit nicotine consumption and smoke exposure
"Exposure to smoke, including passive smoking, has been associated with a variety of sleep problems, including difficulties falling asleep and fragmented sleep. Nicotine is a stimulant, and particularly consumption in the evening can impair sleep."
16. Reserve your bed for sleep and sex
"If you have a comfortable bed, you might be tempted to spend your leisure time in it, but this can actually lead to sleep problems. You want to create a strong mental association between your bed and sleep, so activities in bed should be limited to sleep and sex."
17. Leave the bed after 20 minutes
You want to avoid creating a connection between your bed and frustration due to insomnia. If you have spent about 20 minutes in bed without being able to fall asleep, it is best to get up and do something relaxing in dim light. Avoid looking at the clock or using electronic devices, and return to bed as soon as you feel tired.
18. Keep a sleep diary
A daily sleep journal can help you track your sleep quality and identify factors that may be affecting your sleep. When testing a new sleep schedule or other changes in sleep hygiene, your sleep log can document how well this is working.
19. Consider dietary supplements
"In addition to improving general sleep hygiene, you may want to discuss the use of supplements with your doctor. Melatonin supplements are commonly used to shorten the time it takes to fall asleep. Other natural sleep aids include valerian, chamomile, and glycine. Since supplements are not strictly regulated by the U.S. Food and Drug Administration, you should take steps to ensure that you are purchasing reputable sleep aids."
20. Consult a doctor
"Your doctor is in the best position to provide detailed and individualized advice if you are experiencing serious sleep difficulties. Talk to your doctor if you find that your sleep problems are worsening, persisting long-term, affecting your health and safety, or occurring alongside other unexplained health issues. Your doctor can provide additional guidance and address any potential underlying conditions."
