1. Rest periods in the evening
Quickly prepare the conversation for tomorrow and check your email inbox again. Working from home has led to even more people working late in the evening. When the children are in bed, there is often still some time left for tasks that have been left behind.
But such late shifts are bad for falling asleep. Problems from work prevent you from calming down. Strenuous exercise also wakes you up, even if the gym is temptingly empty at 11 p.m.
A period of rest is better. This doesn’t necessarily mean lying down on the sofa. A walk or a conversation can be just as much a part of the rest period as reading a book.
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2. Avoid blue light
You shouldn’t use a tablet or smartphone when reading. The blue light from the screens signals to your body that it is daytime. A classic book or magazine is better.
Also e-readers like the Tolino or the Kindle are a good alternative because they use “electronic ink” and not a classic screen.
Image points that are black on one side and white on one side are rotated to create the typeface. The technology not only works without blue backlighting, but also without flickering. If it has to be a smartphone or tablet, the proportion of blue light can often be reduced using the blue light filter.
3. Rituals and routines
Reading should be part of a sleep ritual that happens the same way every night. This could mean that you first take a short walk, read something after brushing your teeth and taking care of your body, and finally end the day with a short break. For example, you can think about what you are grateful for. Then you are guaranteed to sleep faster and better than if you lie in bed thinking about the annoyances of the day.
The fact that this process is the same every day seems boring and somehow old-fashioned at first. But it is precisely in this always the same sequence that the meaning of the ritual lies. The body then knows intuitively that it is now time to relax.
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4. Planned sleep rhythm
The tip goes in a similar direction: if possible, go to bed at a similar bedtime every day. Apps for your smartphone or smartwatch can remind you when bedtime is approaching. Anyone who works shifts, whether as a caregiver or in a factory, will of course find it difficult to implement this advice.
A study from the USA shows that in this case it is best to sleep particularly long before and after the night shift. Of course, in individual cases another strategy may be better. In a study of female students at the Evangelical University in Nuremberg, nursing staff on the night shift who had slept for a few hours the previous afternoon felt particularly concentrated.
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5. Nightcap myth
It is not advisable to have a sleep ritual, namely a nightcap. People who have drunk alcohol often fall asleep more quickly, but worse. In the worst case scenario, you wake up again after an hour and lie awake half the night.
Warm drinks are better, such as herbal tea or warm milk with honey – the heat makes you tired. Of course, the tea shouldn’t be stimulating, so it’s better not to drink black tea. If you have a weak bladder, you shouldn’t overdo it before sleeping.
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6. Breathe in and out deeply
If you are unable to fall asleep despite rest and a sleep ritual, breathing exercises can be another option. They don’t have to be complicated at all. Simply breathe in deeply and pay attention to your body. To do this, it can be useful to place a hand on your stomach and observe how the abdominal wall rises as you breathe in.
Then slowly breathe out again and notice how your stomach is now lowering again. It is enough to repeat this process for a minute or two.
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7. Make yourself comfortable
The room should be well ventilated before going to sleep. The room should also be sufficiently dark, so it is best to have a roller shutter or at least thick curtains. Word has now gotten around about how important a good mattress is.
Good examples are already available at affordable prices. Even though the Internet is often the cheapest option, there is something to be said for going to a specialist store. Only when you try it out will you see how well the mattress suits your body and your needs.
These tips can help you fall asleep. It’s completely normal if you still have trouble falling asleep every now and then, perhaps because of worries or fears. On the other hand, if you’re having trouble sleeping almost every day despite this advice, you should see a doctor.
This article was written by Tilman Weigel. He is a lecturer in empirical social research and a freelance author. The article first appeared on our website Content partner MOVO.
Reading tips
