Your body needs sleep. When you sleep well, your body rewards us: you feel awake and well. On the flip side, when you don’t get enough sleep, your body lets you know. After sleepless nights, you get tired and unfocused. And not only that: lack of sleep brings with it long-term health risks. If you’re looking to get a good night’s sleep, here is the secret to a sound sleep.
Use a sleep aid
Cannabidiol (CBD) is a chemical compound found in the cannabis plant that is believed to have potential therapeutic benefits. Some people use CBD as a natural supplement to help with sleep, and research suggests that it may have some sleep-promoting effects. However, it’s important to only choose quality CBD products like the CBD Drinks by OTO.
Go to bed at the right time
We have the most restful sleep when we only go to sleep when we are really tired and get up in the morning without an alarm clock. Admittedly, this is unrealistic for many people. Still, don’t go to bed too early. If you’re not a bit tired, you’ll just toss and turn. A regular sleeping pattern also helps: If you always go to bed and get up at about the same time, even at the weekend, your body can adjust better.
The sleep-friendly bedroom
Make it dark, quiet, and cool at night. Get opaque curtains – or, if necessary, sleeping goggles. The same goes for noise: use earplugs if you can’t otherwise block out the street noise or your snoring partner. In addition, the bedroom should be pleasantly cool, preferably around 18 degrees. Air out your room before bed and don’t turn up the heat too much. Don’t forget to cover your feet. Warm feet can let you fall asleep faster. Especially in winter, thick socks can make it easier to fall asleep.
Stay away from the screen
Televisions, computers and smartphones emit light with a high proportion of blue. This light is similar to daylight – and signals our brain to keep us awake. So it’s best to turn off the TV an hour or two before bed, shut down your computer and put your smartphone away. Or at least use a night mode or a blue filter app that filters the blue component from the light of the screens in the evening.
Positive thoughts and relaxation
Counting sheep is not a classic sleep aid for nothing. It is often our circling thoughts that keep us awake for a long time. Focusing on a monotonous brain teaser distracts us from excitement and problems. Those who cannot concentrate on numbers and sheep can try to recall the successes and good moments of the day. Relaxation techniques such as autogenic training, yoga and meditation also slow down the thought process.
Move a lot during the day
People who exercise regularly sleep much better on average than people who do not exercise. However, you should not exercise just before you fall asleep – this puts your body into activity mode. It is better to end the day slowly and relaxed in the last few hours.
Don’t eat dinner too late
Heavy meals late at night cause a lot of digestion work in the stomach and intestines. This is not conducive to restful sleep. Eating a light dinner about four hours before bedtime is better.
Also, don’t underestimate how long that late afternoon espresso can keep you awake. It is best to have the last coffee of the day shortly after lunch at the latest so that the caffeine does not affect your sleep.
Analyze sleep habits
Sometimes, you have to be aware of things before you can improve them. You can analyze your sleeping habits using smartphone apps, for example. Such apps use the sounds and movements around you to measure how long and how deeply you sleep, whether you snore and move frequently at night. In this way, you can learn more about your sleep patterns and identify possible problems.