According to a study by the German Employee Health Insurance (DAK), every tenth person in Germany suffers from sleep disorders. Either the subjects had difficulty falling asleep or they had trouble sleeping through the night. Sleep disorders only affect the quality of sleep. Those affected are then very tired the next day and suffer from exhaustion.
We have put together ten tips and tricks to help you fall asleep easily.
How to fall asleep quickly: 10 tips and tricks
Are you sitting up in bed and can’t fall asleep? Then hopefully our ten tips and tricks will help you to fall asleep immediately. Depending on how well or poorly you sleep, your quality of life is significantly influenced. In particular, problems falling asleep affect your mood the next day, your performance and your health in general.
- Support your body with melatonin: The amino acid tryptophan must be obtained from food. The body cannot produce this protein itself. After absorption, it is converted into serotonin in the brain, and the excess subsequently, when it gets dark, into melatonin. This sleep hormone regulates your sleep patterns. Tryptophan-rich foods such as oatmeal, low-fat quark, strawberries, chicken or Edam cheese can help. In the pharmacy you can also buy melatonin sleep sprays for immediate help.
- Just relax: According to a study, you can fall asleep faster if you practice yoga or meditate before bed. This is how you reduce stress and lie down relaxed on your pillow.
- Pay attention to the right diet: According to a study, a high-carbohydrate dinner lets you fall asleep quickly, but wakes you up during the night. Therefore, make sure that your evening meal is low in carbohydrates but high in fat. So you not only fall asleep quickly, but also sleep deeply and soundly. Between dinner and bedtime, give your body enough time (a few hours) to digest.
- Avoid caffeine in the evening: Many people drink coffee after a meal, including in the evening. However, coffee provides more energy, such as cola or energy drinks. Consuming these drinks prevents you from falling asleep quickly, as a study has shown. Make sure you stop consuming caffeine six hours before bedtime.
- Avoid a long nap in the afternoon: A nap helps break the post-lunch deadlock. Nevertheless, this should not expand into a nap in the form of one or more hours. A long sleep in the middle of the day prevents you from falling asleep quickly.
- Do sports: Physical activity increases serotonin levels. The stress hormone cortisol, on the other hand, is reduced by exercise. It is best to exercise in the morning so that you can fall asleep faster in the evening.
- Turn off electronic devices early: Electronic devices such as smartphones, tablets or PCs have a negative effect on falling asleep when used in the evening. A study has found that turning off electronic devices several hours before bed and not storing them in your sleeping environment will help you fall asleep quickly.
- Find a regular sleep schedule: You can train yourself to do this if you get up and go to bed at the same time every day. The body gets used to the rhythm after a while and automatically gets tired when it’s time to go to bed. It will also make it easier for you to fall asleep quickly. Make sure to rest half an hour before bed. Listening to quiet music or reading (book, magazine) can help here.
- Change your sleeping environment: Look around the bedroom and try to find out if there are things that prevent you from falling asleep quickly. This can be a ticking clock, a disturbing scent from a plant or brightness. Here you can find a remedy very quickly. You will fall asleep quickest if it is very dark in the room. You may also need to change your sleeping position. To do this, move the bed or try a different position in bed.
- Keep a sleep diary: If the tips don’t help you fall asleep faster and better, keep a sleep diary. Write down your thoughts as you fall asleep. Before you go to bed, write down positive things you experienced during the day. You can use this to influence your sleep patterns. If that doesn’t work either, contact a sleep lab. Here you can present your sleep diary and, together with a specialist, look for solutions on how to fall asleep faster again