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12 tips to help you fall asleep better right away

Finally fall asleep well, sleep deeply, wake up relaxed: these 12 tips make it possible. And yes, an orgasm in the evening is one of them

You toss and turn in bed, stare at the ceiling and keep looking at the clock to calculate how much time you have left before the alarm goes off. Switch off the thought carousel? No chance! At some point your eyes will close, usually just before the alarm clock actually rings. After a night like this, of course, you torment yourself through the day completely overtired with thick circles under your eyes. Even a few small changes can work wonders and make you fall asleep quickly and restful sleep in the future.

These are the 12 best tips for waking up well rested in the morning:

1. No coffee after 2 pm

Whether caffeine is a friend or an enemy of our health has been debated for a long time and still without conclusive results. When it comes to sleep disorders, however, coffee is hard to suspect to be one of the main culprits. Because, according to Harvard University, a cup of coffee in the morning can mean a sleepless night. Because the neurotransmitter adenosine, a messenger substance in the brain and our body’s own fatigue maker, is inhibited by coffee. The urge to urinate at night also increases when we drink coffee during the day. Sure: if you wake up several times at night to go to the toilet, you sleep poorly. If you can’t swear off coffee, according to the Harvard Medical School Guide you should avoid the pick-me-up drink at least after 2 p.m. for better sleep in order to give your body a chance in the evening.

These are the 12 best tips for waking up well rested in the morning:

1. No coffee after 2 pm

Whether caffeine is a friend or an enemy of our health has been debated for a long time and still without conclusive results. When it comes to sleep disorders, however, coffee is hard to suspect to be one of the main culprits. Because, according to Harvard University, a cup of coffee in the morning can mean a sleepless night. Because the neurotransmitter adenosine, a messenger substance in the brain and our body’s own fatigue maker, is inhibited by coffee. The urge to urinate at night also increases when we drink coffee during the day. Sure: if you wake up several times at night to go to the toilet, you sleep poorly. If you can’t swear off coffee, according to the Harvard Medical School Guide you should avoid the pick-me-up drink at least after 2 p.m. for better sleep in order to give your body a chance in the evening.

2. Remove the nightcap

A little nightcap doesn’t hurt? It would be nice! Alcohol is the king among the causes of sleep problems, it robs us of night rest. Because alcohol blocks the nervous system and ensures that we fall asleep quickly, but we get the receipt at night when the alcohol makes us sleep more restlessly and wake up more often. The annoying alcohol burn also ensures that we wake up to reach for the water glass. If sleep is constantly interrupted, you will not enter the deep sleep phase and will neither feel rested nor well rested the next morning. The Federal Center for Health Education therefore recommends not drinking alcohol 4 to 6 hours before going to bed.

3. Stick to your personal sleep rhythm

People are creatures of habit – also in terms of their sleep rhythm. If you go to bed at the same time every day for several weeks, your body adapts to this sleep-wake rhythm and you get tired at precisely this time. Tip: If you sleep poorly, it is best to keep the same sleep time on weekends and avoid partying nights for some time. Sleep disorders often resolve themselves quickly.

4. Move outside as much as possible

asleep better right away

Daylight and movement regulate the sleep-wake rhythm.

Exercise is important not only for staying fit, but also for your sleep. According to Dr. Ralf Maria Hölker from the Cologne Institute for Stress Reduction, 15 to 20 minutes in the fresh air are enough for us to fall into the realm of dreams faster at night. But be careful: Sport makes you awake and active and releases daily hormones such as endorphins. Daylight also controls the body through its sleep-wake cycle. If you lie in the dark at night, your body knows that it is now bedtime and releases the sleep hormone melatonin. So don’t walk around the block late in the evening, but rather go to training in the morning or early afternoon. In short: more light and exercise during the day, less stress in bed.

5. Stop the thought carousel by meditating

Ommmm … With just 10 minutes of meditation a day you can significantly improve your sleep and stop the annoying carousel of thoughts. Guided meditations are particularly suitable for beginners. You will be guided by a voice so that your thoughts don’t wander and you get to the moment. On asana yoga , for example, you will find a 10-minute guided meditation. Or you can test a meditation app such as Headspace , 7Mind or Balloon .

5 situations in which meditation helps immensely

6. Switch off the cell phone one hour in advance

One hour before going to bed there is a break in broadcasting! Stay away from your smartphone, television, laptop or Ipad. US researchers have taken a close look at the influence of electronic devices on our sleep and found that the blue light from smartphones, laptops and TVs makes our sleep much worse. Because the light inhibits the release of the sleep hormone melatonin, which would make you tired. So if you do without electronic devices before going to bed, you can improve your sleep enormously. Instead, grab a good book instead.

Tablet and smartphone have no place in bed!

 

7. Valerian is a natural sleep aid

A few natural sleep aids can calm our bodies and prepare them optimally for the night. In addition to lemon balm, hops, St. John’s wort or passion flower, valerian is a top sleeping aid among the wonder herbs. The great thing is that the sedative is not considered to be addictive. By the way, it is used not only for sleep problems, but also for nervousness or stress. Almost every drugstore has valerian in stock as a tea blend, tablet or drop. Tip: Be sure to read the leaflet on the package when you dose before you miss your alarm clock.

8. An orgasm lets you fall asleep blissfully

The orgasm is considered the best sleeping pill, has no side effects and feels incredibly good. The stereotype that only men fall asleep immediately after sex is total bullshit. The University of Michigan found that men and women alike feel tired and calm asleep after sex. However, only if both have orgasm. Because during orgasm, the hormone oxytocin is released and relieves stress and fears. Prolactin is also released and ensures that we can really relax after the climax. This hormone cocktail transports us into sweet dreams. If there is no man around, you have to lend a hand solo – after all, you know best how to reach climax. Besides sleeping, sex should be the only thing you do in bed, by the way. Eating or working in the bedroom is absolutely taboo. Because the brain associates the spaces with what we do in them. If the bed is only there to sleep, your brain knows: Ah, now it’s bedtime!

9. Don’t feed yourself into a food coma

Burgers, pizza & Co. are not only real curmudgeons for our figure – our sleep also suffers. Especially in the evening, fatty food should no longer end up on the table. Otherwise your digestion will work at full speed and your body will find it difficult to calm down. Raw food and sweets are also not good for the stomach in the evening. Steamed vegetables, easily digestible carbohydrates or protein are more suitable. However, you shouldn’t eat a huge portion of it before going to sleep, but either early (2 hours before going to bed) or just eat a small snack.

10. The ideal bedroom is cool and dark

If it’s too hot, you sweat. If it is too cold, the body is busy maintaining your body temperature. According to the Tübingen University Hospital , the ideal bedroom temperature is 18 degrees and should contain plenty of fresh air. This is particularly important for our sleep, as the body releases carbon dioxide and moisture at night and dry air is a real disruptive factor for our mucous membranes. So always ventilate well before you go to bed. Too much light also disturbs sleep. Because only when it is dark can the sleep hormone melatonin be released, which puts us into sleep mode. Anyone who lives on a busy street or has a street lamp right outside the window should think about blackout curtains.

11. Attention! Freezing keeps you awake

Cool yes – freeze no. The room temperature should be cool, but if you have frostbite, that can also be the reason why you are sleepless in bed. We freeze quickly, especially in the limbs. And that can worsen the quality of sleep. Of course you shouldn’t sleep with a hat and gloves on – if you’re freezing, you should protect your feet from the cold and put on a pair of socks. This can help improve your blood circulation at night.

12. Early risers sleep better

Bad news for the morning grouch: If you get up early, you can sleep better at night. This is also underlined by the US health coach Shawn Stevenson in his book “Sleep Smarter”. If we start the day as early as possible, the body can optimally get used to the day-night cycle – and this has been anchored in our genes for thousands of years. Today, however, it is ignored by many, because getting up early also means going to bed early. Only in the right time can the body benefit from sleep and recover sufficiently. Shawn Stevenson recommends closing your eyes before 10 p.m., because between 10 p.m. and 2 a.m., important hormones for regeneration are released.

What if I don’t get enough sleep?

Those who do not get enough sleep can seriously damage their health and even become seriously ill. Difficulty concentrating, irritability, twitching eyes and extreme exhaustion as well as listlessness are just some of the many symptoms of lack of sleep. Hallucinations or delusions can also result from not getting enough sleep. If you don’t escape this, lack of sleep can even lead to anxiety and burnout. Sleep cannot be underestimated. It’s not just important, it’s vital. Sufficient sleep prepares you for the day and ensures that you are healthy, in a good mood and relaxed. And that’s not all: it also makes us beautiful, slim and smart.

That’s why good sleep is worth it

1. Sleeping makes you beautiful

It is not for nothing that one speaks of “beauty sleep” – because sleep actually makes you beautiful. The Karolinska Institute in Stockholm, Sweden found out. In one study, test subjects were called to a photo shoot. Half of them had slept 8 hours before, the other half just 4 hours. 122 people were then allowed to judge the portrait photos. People with 4 hours of sleep were rated less attractive because they looked unhealthy and tired. So it’s true: sleeping makes you attractive – or have you ever seen beautiful dark circles?

2. Sleep makes you smart

The sentence “I have to sleep on it for a night” is not just a silly phrase. When we sleep, our brain actually solves and processes problems. When we wake up in the morning, we usually have a decision ready. Information can also only be permanently stored by our memory in deep sleep, since it is then incorporated into our long-term memory.

3. Sleep makes you slim

Who doesn’t dream of waking up in the morning and having the perfect beach body? This is also not a fairy tale, but the truth. Almost. It is of course utopian that sleep alone can do this, since nutrition is the bear’s part. To do this, we have to eat protein-rich foods in the evening and eat early. But then the metabolism goes to the fat reserves at night and lets the kilos tumble.

Sleep is important. Not only so that you become even more beautiful, smarter and leaner, but above all so that you stay healthy and productive and manage the day in a good mood and relaxed. Try these tips little by little and you will notice how your sleep quality improves.

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