Among the 5 pillars of health, alongside a balanced, healthy diet, sufficient exercise & water, and a healthy psyche, is also a regular, healthy sleep.
What happens in our body during this important rest phase was reported in our article “Nachtaktiv.” But what to do when sleep doesn’t always work out optimally?
With these 10 simple sleep tips, you’re sure to be well on your way to dreamland!
1. Sleeping well in the dark
The darker the room, the more melatonin our body releases. Melatonin is a hormone that promotes falling asleep and sleep quality. It is also an important antioxidant and stimulates nighttime repair processes. Therefore: darken the room as much as possible.
2. Regulate your sleep cycle
For well-being and inner calm, people need balance, including in sleep: regulated sleep times and quiet in the bedroom contribute to optimal recovery.
3. Enjoyable sleep killers
Caffeinated drinks like coffee, green and black tea certainly have their stimulating effect, but regarding sleep, they also have a negative side effect: the effect of stimulants can last up to six hours and steal your sleep! Especially those sensitive to sleep should reconsider their “afternoon coffee.”
4. “Shut down” the body
That means: hands off the TV, phone & similar sources of overstimulation before bedtime! If you can’t fall asleep yet, a relaxing book or calm music are the best companions for a restful sleep!
5. Light to bed
Don’t go to bed with a full stomach! At least 3-4 hours before bedtime, avoid heavy & especially strongly spiced and/or sugary meals.
6. Still a good “base”
Don’t underestimate the importance of your “sleep base”: a good mattress in the right thickness and shape, high-quality bedding, and a comfortable, skin-friendly cover can prevent many sleep and back problems from the start!
7. Chill-out zone
Pay attention to your sleep climate: the optimal conditions for good sleep are a well-ventilated bedroom and temperatures between 16-18°C. It’s best to ventilate generously shortly before going to bed.
8. Sleep naturally
Especially synthetic sleeping aids alter sleep properties and have a high potential for addiction! Ideally, try to manage entirely without artificial preparations.
9. Exercise is good
Those who exercise a few hours before bedtime sleep best!
10. Happily to sleep
Everyone has experienced how negatively stress and inner restlessness affect our sleep! That’s why it’s all the more important to establish a routine and banish all thoughts that make sleep difficult from the bed.
11. What vabon can do for your sleep
In vabon essentials are important vitamins, minerals, and trace elements that can promote your sleep: for example, vitamins B1, B6, B12, C, niacin & folic acid as well as magnesium contribute to normal psychological function. The minerals selenium & zinc and vitamins B2, C & E help protect your cells from oxidative stress. Magnesium and vitamins B2, B5, B6, B12, C, niacin & folic acid contribute to the reduction of tiredness and fatigue: so you can determine your sleep cycle yourself.
