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Tips to sleep better

Sleep optimization: the best tips for a good night's sleep

Who does not know this certain tiredness in the morning that cannot be dispelled even with a strong coffee. There are four simple tips for falling asleep so that you are fit and rested in the morning.

If you often feel weak, tired, listless, irritable and unfocused, disturbed sleep could be responsible for your symptoms. Many people cannot fall asleep properly or stay asleep. They are always awake at night. You look at the clock and toss and turn while your thoughts go on a roller coaster. The fact is: if you don't sleep properly at night, you feel tired and exhausted the next morning.

Woman wakes up happy in the morning

 

Sleep optimization: Our 4 tips for restful sleep

The symptoms are often accompanied by headaches, palpitations or visual disturbances, which is why many sufferers drink gallons of coffee or use guarana or other mood enhancers to stay awake. Exercise and special foods can promote healthy sleep. Read for yourself what helps with problems falling asleep and staying asleep.

 

1. Exercise early in the morning!

Exercise in the morning? Sounds exhausting at first - but it is highly effective. Why? Because the performance curve drops off in the afternoon. Your body follows a natural biorhythm, which is why you are significantly fitter in the morning than in the evening. This is mainly due to the body's own hormone cortisol, also known as the stress hormone. It drives us to peak performance so that we can either “attack” or “flee”.

If you train between 6.00 a.m. and 8.00 a.m., the cortisol level is very high, which is why a work-out is particularly worthwhile. In the evening you would only drive it up unnecessarily, so that sleep disorders are practically preprogrammed. Not only that: as soon as your cortisol level rises, your body releases less melatonin. Melatonin However, it is a sleep hormone that is formed in the pineal gland and secreted at night. It ensures a healthy sleep, which is why you should not suppress the production of this hormone by doing sports in the evening.

woman does sport early in the morning

 

2. Darken your bedroom!

That sounds simple at first - it actually is. Still, many people have too bright bedrooms. They chat late into the night or check their emails before bed. However, the body can react extremely sensitively to laptops, tablets and smartphones. The blues in the light are to blame, which significantly affect your sleep. The blue LEDs that illuminate the screen will actually perk you up. You won't notice the blue light, but it seems to work like caffeine. Blue light stimulates the production of the happiness hormone serotonin, the stimulating effect of which does not make you sleep. Your body also releases more cortisol when you sit in front of the screen. Cortisol is known as the stress hormone, which also has an activating effect.

For this reason, you should avoid blue light sources in your bedroom if you want to sleep soundly. The darker the room or the lower the blue component of the light, the more melatonin you release. The sleep hormone that controls your day and night rhythm is mainly formed at night. As soon as you don't darken your bedroom, your biorhythm is completely upset because your body begins to release more cortisol and serotonin.

blue light filter active on the mobile phone

 

3. Particularly important: a regular wake-up-sleep cycle

There are a lot of myths about sleep. The fact is: regularity is especially important for a healthy sleep. It doesn't matter whether you want to go to bed at 22.00:XNUMX p.m. or after midnight. It is much more important that you stick to bedtime so that your body can get used to a fixed wake-sleep rhythm.

Many people do not even know that they can train themselves to sleep well. However, this only works if you always go to bed at the same time. Since your hormonal balance adapts, your body releases more melatonin as soon as you go to sleep at the same time. Not only will you fall asleep faster, but you will also be able to sleep through better if you maintain a regular day and night rhythm.

 

4. Sleep better with the right foods

Did you know that you can get melatonin through your diet? The sleep hormone is not only produced in our body, but also in certain foods.

These include:

  • Bananas
  • cherry juice
  • pistachios
  • walnuts

So that you again sleep better foods rich in tryptophan are also suitable. Tryptophan is an amino acid (protein building block) that promotes the formation of melatonin. It is mainly found in meat. However, if you want to do without meat, it is best to use hemp seeds and leafy vegetables. But also a tea from Passionflower can help you sleep better.

Walnuts in a bowl

 

DEEP SLEEP1

Do you want to optimize your sleep and often lie awake until your eyes finally close? Then try DEEP SLEEP1 with melatonin. Melatonin is considered a sleep hormone and helps you fall asleep faster. Also contains DEEP SLEEP1 in addition to melatonin, the active ingredient extracts Passion flower, lemon balm and hop cones.

 

¹Melatonin helps alleviate the subjective feeling of jet lag. Melatonin helps reduce the time it takes to fall asleep.