You know it: you're tired, but somehow you lie awake for hours. Yes, sooner or later we will all have to deal with this. Research by Newpharma shows that about three-quarters (73.62%) of Belgians suffer from insomnia .
Sleeping problems have a bad influence on your mood and health. You get up tired, you feel lifeless and have no energy. Bye bye productivity! That is why you should certainly not underestimate this.
In my previous blog I already wrote about the most common causes and solutions of fatigue . Today I share the most unprecedented sleep tips that will ensure you enjoy a good night's sleep!
#1 Get rid of afternoon naps
It is wrong to assume that you need to catch up on sleep after a short night's sleep. Many people take an afternoon nap because they feel tired. Often you can't sleep the next night and this only causes problems.
Do you like to take an afternoon nap? Then make sure it doesn't take longer than 20 minutes. Otherwise you will go into a deep sleep and it will be harder to wake up. In addition, it is best to do this before 3 p.m., because later naps can affect the quality of your sleep.
#2 Insert a worry moment
Sleep problems are often caused by stress. You know it: you still have so much work to do or you lose sleep over that one negative review from a customer. This is called worrying .
It is important not to take your work into the bedroom. Therefore, insert a worrying moment. During that moment, write down all your thoughts and plans. Tip: don't do this just before going to sleep because then you will think about this. Make sure your head is completely empty when you go to bed.
#3 Hungry? Eat something light
Getting hungry in the evening and heating up a meal: very bad! It is best not to eat heavy meals before going to sleep. But going to bed hungry is of course not an option either.
Therefore, eat a light evening snack such as a yoghurt. As a result, your stomach is filled, but the digestive system does not have to work overtime, so you will still sleep well.
#4 Teas to sleep better
We all know about the numerous health benefits of tea. The different types each have their own advantages.
There are certain decaffeinated teas that are ideal for bedtime. These teas contain herbs that are known for their sleep-promoting effect.
Herbal tea has even been known for centuries as a natural sleep aid. Think of chamomile tea, lavender or jasmine tea. I list the benefits of the herbs.
Lavender
It is well known that lavender has a relaxing effect. In addition, it has been scientifically proven to help reduce stress and fight anxiety.
The scent makes us calm, which creates a pleasant and peaceful atmosphere in the bedroom.
A study shows that lavender scent helps to get more REM sleep . This is also known as dream sleep. Other research shows that it has a calming effect. Did you know that lavender tea is even approved in Germany as a remedy for insomnia? The tea is inhaled and this has a relaxing effect.
Chamomile
Chamomile is best known for its relaxing effect. A bag of chamomile tea helps to calm down, reduce anxiety and is a natural remedy for insomnia.
Studies show that chamomile contains benzodiazepine-like substances. These substances are as effective as corticosteroids , which are adrenocortical hormones that have an anti-inflammatory effect.
The proven benefits of chamomile:
- It lowers stress.
- It works excellently with intestinal disorders (just as well as certain medicines).
- Chamomile works well in wound healing.
- It contains benzodiazepine-like substances, which has an anti-inflammatory effect.
- Chamomile helps very well against insomnia.
Jasmine
Ever smelled white jasmine? The scent is delicious! In addition, several studies have shown that jasmine helps against stress and depression, for example, and that it is also good for respiratory problems.
Studies show that every cup of jasmine tea contains calming properties. These reduce stress and anxiety and fight insomnia. There is even research showing that jasmine is just as sedative as the popular sleep aid diazepam (valium) , but without the negative side effects.
Be sure to try one of these herbal teas before bed. There are several sleep teas available, each with their own ingredients and benefits.
#5 Spray a calming scent on your pillow
Studies show that certain scents can help with insomnia . Aromatherapy ensured that participants in a study had better sleep quality and also suffered less from anxiety. For example, inhale lavender oil before bed or add it to a warm bath for extra relaxation. Another tip: spray a calming scent on your pillow for a calming effect.
#6 End the day calmly
Something many people often forget: it is important not to do anything active in the last 2 hours before going to sleep. Don't take your work to the bedroom and turn off all screens (mobile phone, laptop and television) on time. The blue light ensures that you are less tired. Your biological clock is completely disrupted, so your body thinks it's still light. Read a good book or enjoy some quiet music for the ultimate relaxation!
#7 Ensure an optimal temperature of the bedroom
The temperature of the bedroom is really very important. As soon as we sleep, the temperature of your body drops. In a warm room this is much more difficult, causing the body to sweat. In a room that is too cold, on the other hand, you will often wake up.
The ideal temperature is somewhere between 18 and 21 degrees.
Tip: open the windows of the bedroom before going to sleep. This ensures fresh and healthy air, which will help you sleep better.
#8 Try to relax
It is very important to relax in the last hours before going to sleep. For example, enjoy a warm bath, take another walk or enjoy a relaxing book. In addition, breathing exercises can also help. Relaxation is the ultimate solution to stress!
Scientific sources
