Sleep – Fall asleep easily, sleep soundly, start the day refreshed

Table of Contents

1. Why good sleep is so important

2. How much sleep does a person need?

3. How do I fall asleep better?

4. How do I sleep better through the night?

5. How do I wake up better?

6. How to sleep better - 8 valuable tips for falling asleep and sleeping through the night

Why good sleep is so important

Scientists are constantly researching how important "healthy" sleep is. We sleep so that our body can relax, and the mind can process the experiences of the day. During sleep, reactions to external stimuli are reduced. Blood pressure, heart rate, metabolism, breathing and body temperature drop. A restful night with enough sleep is enormously important for our physical and mental well-being.

Sleep serves for recovery, regeneration, and repair of all organs, tissues and cells, and refills our energy storage. In sleep, we process newly gained experiences more intensively than during the day and those who sleep well lose weight more easily and can experience improved mental and physical fitness. Additionally, restful sleep strengthens the immune system, promotes emotional balance and better organ and metabolic functions.

Sleep problems and sleep disorders can bring a multitude of physical and psychological consequences. Studies show that lack of sleep leads to impaired carbohydrate metabolism.^*1 Blood sugar levels are increased and the production of the pancreatic hormone (insulin) is disrupted. This also promotes insulin resistance, which triggers diabetes. Poor sleep is a cause of a multitude of other health problems.

Possible symptoms of poor sleep include:

• Daytime sleepiness and lack of motivation
• Lack of sleep refreshment
• Irritability, sensitivity and mood swings
• Problems with concentration and attention
• Performance impairments
• Headaches
• Metabolic disorders
• Heart diseases
• Alzheimer's dementia
• Premature skin ageing
• Weight gain

How much sleep does a person need?

When it comes to good sleep, a little more is always better: Sleep researchers have found that adults who regularly sleep about 8 hours per night have a life expectancy about 5 years longer. However, there is no general rule for the "right" sleep duration. Each person has their own needs regarding sleep and sleep rhythm. The individual sleep requirement is largely genetically determined and is controlled by our internal clock.

Various studies show that most adults need between 7 and 9 hours of sleep per night. However, this can vary greatly up or down. In addition to sleep duration, the quality of sleep also plays a major role. The most important thing for every person is to feel the sleep as sufficient and restful, without paying attention to a standardisation. Ultimately, what matters is how fit and refreshed one feels during the day and whether one can work concentrated for a longer period of time. If you feel balanced and vital during the day, you have found your personal sleep quota.

How do I fall asleep better?

With the right aids and environment, sleeping through the night without waking up can be specifically improved.

Light alarms can help you to fall asleep gently. The coloured light simulation of a sunset has a calming effect on our mind and helps us to switch off. Gentle melodies promote the slow transition from wakefulness to sleep.

How do I wake up better?

After a restful night, light alarms provide an optimal start to the day. Our light alarms support a natural and relaxed awakening in harmony with your sleep rhythm even in the dark season with a coloured simulation of sunrise. Revitalising alarm melodies like bird chirping or your favourite radio station help you start the day actively.

Daylight lamps provide you with an extra dose of light and vitality after getting up and help you start the day full of energy. The production of serotonin is stimulated, our internal clock is reset, and we feel fitter and more balanced.

How to sleep better – 8 valuable tips for falling asleep and staying asleep

Whether you suffer from sleep problems or simply want to sleep deeper and more restfully: here are some further tips that can make falling asleep easier and improve your sleep quality:

• Avoid unnecessary pressure
  
  Don't put unnecessary pressure on yourself to fall asleep. The more you focus on falling asleep, the harder it often gets. Try to relax instead and let your thoughts go. Instead of going through the to-dos for the next day in your mind or worrying about worries, you can write down everything important before going to bed. This way you avoid thought spirals and help your mind to switch to rest mode.

• Ensure a good sleep environment
  
  A good room climate and a cosy sleep environment promote good sleep. Design your bedroom in such a way that you feel completely comfortable. A comfortable mattress, darkened windows, quietness and a pleasant room temperature (between 18°C and 22°C is considered optimal) create a feel-good climate.

• Find a regular sleep rhythm
  
  Going to sleep and getting up at similar times – ideally both during the week and at the weekend – helps your internal clock and has a positive effect on your sleep. To find your natural sleep rhythm, you should test at which time you can fall asleep particularly well and for how long you need to sleep to feel good.

• Find evening sleep rituals
  
  Sleep rituals, such as relaxation exercises, yoga, a warm bath or gentle music can help you to relax and fall asleep easier. It is important to find rituals that you can regularly integrate into your nightly routine with ease.

• Avoid alcohol, caffeine and heavy food
  
  You should avoid alcohol, caffeinated drinks, nicotine or hard to digest food before going to bed. Alcohol reduces brain activity and may help you fall asleep but can also shorten the valuable deep sleep phase. Caffeine and nicotine have a stimulating effect and make it harder for you to relax. Late and meals which are too heavy can keep your body busy with digestion, making for a restless night's sleep.

• Avoid digital media
  
  Ideally, you should avoid digital media such as smartphones, tablets and televisions one hour before going to sleep. The blue light of the displays inhibits the release of the sleep hormone melatonin, which makes us tired and helps us to fall asleep and sleep better. If you cannot do without your mobile phone before going to bed, you should use the night mode, which reduces the blue light component.

• Regular exercise and sport
  
  Sufficient physical activity and regular sport during the day promote good sleep and can enhance the deep sleep phases. Through movement, our body uses energy, which in turn promotes the production of the molecule adenosine. During the day it accumulates gradually in our brain, which continuously increases the need for sleep. However, there should be at least 3 hours between sport and night rest. Otherwise, it can lead to your body having difficulty calming down.

• Use the power of herbs
  
  There are many plants in the herb garden that can improve your sleep, such as valerian, hops, lavender, lemon balm, passionflower herb, oats and St. John's wort. As teas or drops for consumption or as essential oils in a relaxing bath, they support your sleep naturally.

^{*1 http://www.pharmazeutische-zeitung.de/index.php?id=37711}