Improve the quality of your sleep
There are many ways to improve your sleep. The first step, however, is to figure out why you are sleeping poorly. Anxious moods and spinning thoughts are common factors that cost you a good night's rest, but they are by no means the only ones. The usual suspects which can have a lasting influence on how you sleep include illnesses or the side effects of medicines used to treat them, unhealthy eating habits, or poor sleep hygiene.
Treating the causes instead of turning to sleeping pills
If you are dealing with anxious moods, turning to synthetic sleep aids is not to be recommended. The reason is that many of them are designed simply to make you fall asleep as quickly as possible, and consequently they make you drowsy. This effect – which often cause such drugs to be classified as a stronger medication – can continue during the day, which tends to make the problem worse instead of solving it. At the same time, there is the danger of the body becoming accustomed to such medicine and growing dependent on it. The more promising alternative is to focus on the cause of the anxious moods, not the effects. And suitable help is available: for example, the phytopharmaceutical Lasea®.
Lasea® takes a different approach than many other substances: by regulating the overstimulated nervous system, it allows spinning thoughts to calm down. This restricts the worries and anxious moods which disrupt sleep and can thus promote a much better night's rest.
Good sleep hygiene for good sleep
Sleep hygiene is the term for all of the factors which influence the quality of our rest. These include choosing the right times to sleep, the ideal room temperature, a good mattress, and eating and drinking appropriately.
Tips for better sleep habits
- Go to bed at the same time on a regular basis. This helps your body clock and biorhythm synchronise better.
- Avoid heavy foods and large portions at dinner. The last large meal you eat should be at least three hours before you go to sleep.
- Do not go to bed hungry. An easily digested snack up to 90 minutes before bedtime will protect you against cravings — which you can easily ignore if you have eaten properly.
- Caffeine is not the only thing that can have a negative impact on your sleep: so can alcohol. Here too, you should avoid both substances for several hours before going to bed.
- Choose a mattress that is right for your weight, your preferred sleep position, and your desired firmness. Having proper support lets you relax more at night.
- Pay attention to the temperature of the room you are sleeping in. The general recommendation is to keep things cool; between 15 – 19° C has been shown to be ideal.
- Before you go to bed, do not do anything physically or mentally taxing. Giving yourself a quiet period of at least 90 minutes lets your body gently settle down as opposed to abruptly commanding it to go to sleep.
- Reading is fine, but avoid stimulating topics which are emotionally engaging. It may be a pity to have to set aside a exciting book, but the tension can have a subconscious effect on your ability to fall asleep.
- Do not try to force yourself to sleep. Difficulties sleeping can be made worse by trying too hard. If you cannot sleep, just get up again.