People who suffer from sleeplessness know at least one of following situations: Although you went to bed tiredly, you can't fall asleep. Furthermore, you're thinking about something, which makes falling asleep more difficult. There are also people who fall asleep quickly but can't sleep through the night. They toss and turn all night and can't rest properly. The result remains the same: you are tired, irritable and inattentive all day long – no matter if you are at school, at work, or at home.
The best conditions for sleeping healthy
The most important thing is not to overreact if you have some sleep problems. If you occasionally can't sleep but still feel fit and in good shape, you shouldn't bother. Following tips will help you sleeping healthy:
- Be aware of your room temperature and air your room regularly- ideal room temperature is between 16 to 18°C and humidity should be around 50 percent. Moreover, the sleeping environment should be quiet.
- Darken your bedroom, since light signals your body that it is day.
- Sleep on natural materials, since they evidentially help to relax the body.
- Replace your mattress regularly (at least every 10 years) – it absorbs up to one litre sweat every night.
- Find your individual sleep duration and don't sleep too long in the daytime – otherwise your need for sleep at night is reduced.
- Go only to bed if you're really tired. There is no profit in tossing and turning. Find another activity to distract yourself.
- Don't go to bed hungry or overeaten. Moreover, alcohol and smoking at night disturbs your sleep.
- Avoid physically demanding sport before going to bed. However, an evening stroll can promote relaxation.
- Avoid watching TV or reading in your bed – it should be exclusively used to sleep.
- Most important: try to keep conflicts, sorrows and problems out of your bed. Take your time before going to bed and relax with music or take a hot bath with lavender or melissa oil.