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Sleep better: 11 sleep tips with immediate effect



  • 1. Coffee after 2 p.m.? Better not!
  • 2. Skip the nightcap in the evening
  • 3. Respect your personal sleep rhythm
  • 4. Those who exercise in the morning sleep better
  • 5. Meditation stops the thought carousel
  • 6. Electronic devices don’t belong in bed
  • 7. Sleep more restfully with valerian
  • 8. An orgasm releases a relaxing cocktail of hormones
  • 9. A relaxed stomach ensures deep sleep
  • 10. The ideal bedroom is cool and dark
  • 11. Early risers sleep better
  • That’s why a good night’s sleep is worth it

You toss and turn in bed, stare at the ceiling and keep checking the clock to calculate how much time you have left before the alarm goes off. Switch off the carousel of thoughts? No chance! At some point your eyes will close, usually just before the alarm clock actually rings. After a night like that, you’ll of course struggle through the day completely exhausted with big circles under your eyes. Even a few small changes can work wonders and help you fall asleep quickly and sleep through the night. These are the best tips for waking up well rested in the morning:

1. Coffee after 2 p.m.? Better not!

An espresso after lunch? No problem. But it should be the last caffeine boost you give yourself of the day. At least if you want to sleep more restfully at night in the future. Caffeine is suspected to be one of the main causes of sleepless nights. The neurotransmitter adenosine, a messenger substance in the brain and our body’s own fatigue-maker, is inhibited by coffee. Caffeine also increases the urge to urinate. As a result, you often have to interrupt your sleep to go to the toilet. Harvard Medical School also recommends avoiding caffeine after 2 p.m. to give the body a chance for deep relaxation in the evening.

2. Skip the nightcap in the evening

The after-work beer helps you forget the stress of the day more quickly and the relaxing part of the day begins. And in fact, you fall asleep faster with alcohol in your blood. But not for long. Because alcohol makes you sleep more restlessly, wake up more often and you often don’t even reach the deep sleep phase. Alcohol burn also regularly wakes you up with an insatiable thirst for water. In the morning you don’t feel refreshed or well-rested. The Federal Center for Health Education therefore recommends not drinking alcohol 4 to 6 hours before going to sleep.

3. Respect your personal sleep rhythm

Do you get up at 7 a.m. during the week and 11 a.m. on the weekend? It’s normal, you say. But not your body. He’s a creature of habit, at least when it comes to his sleep-wake rhythm. Many people react to too much variety with sleep disorders. Tip: If you often don’t sleep well, you should go to sleep at the same time every day of the week for a while, including weekends. As a result, one or two parties may be canceled – but also the nasty feeling of being completely tired all the time.

4. Those who exercise in the morning sleep better

Good sleep at night and exercise in the fresh air during the day are inseparable. According to Dr., to sleep better, you should: Ralf Maria Hölker from the Cologne Institute for Stress Reduction spend 15 to 20 minutes in the fresh air during the day so that you can fall asleep faster at night. Very important for athletes who have difficulty sleeping: stop doing intensive sports in the evening. Because demanding training releases endorphins in the body, these are daily hormones that make us awake. If you prefer to exercise in the morning, during your lunch break or in the early afternoon, you will have less stress in bed.

5. Meditation stops the thought carousel

Meditation is nonsense, you think? Then you have actually never meditated. And deprived you of one of the best methods for better sleep. 10 minutes of meditation every day is enough to significantly improve sleep and break annoying endless thought loops. Tip: Try guided meditations initially. A voice guides you through the meditation, which helps keep your thoughts in the meditation. On Asanayoga you will find a guided, 10-minute meditation. Or you can test a meditation app like Headspace, 7Mind or Balloon.

If you turn off your cell phone an hour before going to bed, you sleep better

7. Sleep more restfully with valerian

Don’t immediately reach for a sleeping pill if you can’t fall asleep. Natural sleep aids also have a calming effect on the body without causing addiction. The best natural helpers for good sleep are valerian, lemon balm, hops, St. John’s wort and passionflower herb.

8. An orgasm releases a relaxing cocktail of hormones

There is a physiological reason why men sleep better after sex: an orgasm releases the hormone oxytocin, which relieves anxiety and stress. The hormone prolactin is also released and ensures that you can really relax after sex. Any other activity in bed is taboo. Eating, working, watching TV – these all signal to the brain that you are still in awake mode.

9. A relaxed stomach ensures deep sleep

Avoid greasy food before sleeping. Pizza, burgers, etc. push your digestion into overdrive so that your body doesn’t rest. Your stomach also has to deal with the processing of raw foods and sugar for a long time. Therefore, always eat dinner on time. If you like a good night’s sleep, you should have your last meal no later than 2 hours before going to bed. Easily digestible carbohydrates, proteins or steamed vegetables are ideal for dinner.

10. The ideal bedroom is cool and dark

18 degrees is the ideal room temperature for a good night’s sleep. The University Hospital of Tübingen found this out. A lot of fresh air in the bedroom is important for an optimal sleeping environment, as your body releases carbon dioxide and moisture at night and dry air dries out the mucous membranes. It’s best to sleep with the window tilted or ventilate properly before going to sleep. Make sure your bedroom is dark, only then can your body release the sleep hormone melatonin, which is necessary for deep, relaxed sleep. If your bedroom is on a brightly lit street, blackout curtains are a good investment.

11. Early risers sleep better

Are you a morning person? Then unfortunately we have bad news for you: If you go to bed early and get up early, you can sleep more restfully at night, writes US health coach Shawn Stevenson in his book Sleep Smarter. The reason for this is once again the hormones: The hormones that are most important for regeneration are released between 10 p.m. and 2 a.m. This process has been anchored in our genes for thousands of years and cannot be outwitted. So, there’s an early bird in your genes too – give it a chance, for the sake of your sleep.

That’s why a good night’s sleep is worth it

Do your eyelids sometimes twitch? Do you feel exhausted and have problems concentrating? Is your loved one complaining that you’ve been so irritable lately? All of these symptoms indicate too little or poor sleep. If you don’t take countermeasures, further symptoms such as delusions, anxiety and burnout can easily arise. If you don’t sleep enough, you can seriously harm your health and even become seriously ill. So don’t underestimate good sleep. It not only keeps you healthy but also ensures you look good, make smart decisions and have a slim body.

1. Sleeping makes you attractive

Women talk about “beauty sleep” and the same applies to men: well-rested men are more attractive. A study by the Swedish Karolinska Institute in Stockholm confirms this: test subjects were invited to a photo shoot. Half of the test subjects had previously slept 8 hours, the other half just 4 hours. 122 people were then allowed to judge the portrait photos. People who got 4 hours of sleep were rated as less attractive because they looked unhealthy and tired.

2. Sleeping makes you smart

The sentence “I have to sleep on it for a night” is not just an empty phrase. When we sleep, our brains actually solve problems and process them. Information can only be stored permanently by our memory during deep sleep, as it is then recorded in our long-term memory. If you’re smart, you’ll get enough sleep.

3. Sleeping makes you slim?

Well, unfortunately it’s not that simple. But we have a tip for men who want to lose weight quickly: Eat protein-rich foods in the evening and eat them no later than 2 hours before going to bed. Then the metabolism goes to the fat reserves at night and causes the kilos to fall.

If your health isn’t going well, if you feel and look under the weather, it doesn’t necessarily have to be an illness. Often it is due to a lack of sleep. With a good night’s sleep, your well-being and attractiveness will quickly get back on track – without any doctor’s visits or medication. Just try our tips for better sleep.


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