We spend a third of our lives sleeping. Sleeping is a basic need of every human being, and it becomes the focus of our attention when it no longer works naturally as we would like it to. It is precisely this wanting that becomes a problem, because it is true: "If you want to sleep, you stay awake!"
In order to be refreshed, fit and able to perform, you should pay attention to several things.
In the morning
- Always get up at the same time in the morning, preferably all seven days of the week. A regular time to get up in the morning leads to regular times to fall asleep and helps to align and stabilise the biological internal clock
During the day
- Stay outdoors and in daylight as much as possible, ideally in the morning after getting up. Plan social activities.
- Take one or two proper time-outs a day of no more than 20 minutes. Do this in a comfortable position, close your eyes and set an alarm clock.
- Exercise regularly and make sure you finish at least three hours before bedtime
In the evening
- Avoid excitement, heavy food, exercise, caffeine, nicotine, alcohol and blue light from screens (including mobile phones) in the late evening.
- Avoid complete passivity and reclining body positions in the last two hours before bedtime, so that you do not regenerate by dozing off just before bedtime
- Find a quiet evening ritual for yourself and put your mobile phone and computer away 1 -2 hours before bedtime.
- Only go to bed with warm feet and make sure the room temperature is cool (16 - 18 degrees Celsius).
- Only go to bed when you feel sleepy and do not spend time awake in bed for to long
During the night
- Get up at night if you feel nervous, frustrated or have been awake for a long time and do sedentary, quiet activity until you feel sleepy again
- Avoid looking at the clock at night
Try to incorporate these tips into your daily routine and sleep well!