Tips for better sleep

TROUBLE sleeping is its own kind of torture. You toss and turn all night, worrying about not getting enough rest, only to move through the day exhausted, irritable, and unable to concentrate.

But there is good news. Insomnia that is not yet chronic can often be helped without the use of medication. Unfortunately for those who have suffered for years, there is little alternative to taking a sleep aid. That’s why it is important to act early.

Prepare during the day “Movement, exercise or mental challenges are an important way of tiring the body,” psychologist Jana Hauschild says.

But don’t start your fitness routine before bed. Most individuals experience a surge of energy immediately after exercising, which won’t help your trouble sleeping.

Part with electronic devices “Go offline half an hour before sleeping,” says Ingo Fietze, a sleep specialist at the Charite hospital in Berlin.

“Studies have shown that blue light from electronic devices, like cell phones, laptops and even ereaders, delay the release of the hormone melatonin,” Hauschild explains.

Melatonin helps regulate the body’s day and night rhythms.

Eat enough food, but nothing heavy Don’t go to bed hungry, but avoid fatty, heavy meals. Make sure to drink enough, too.

Be warned, you’ll find a ‘nightcap’ won’t help you, and experts advise against alcohol if you have trouble sleeping. Create rituals Whether it is crocheting, reading, or listening to your favourite podcast series – engage in a calming activity at least half an hour before going to sleep.

A solid routine can also be showering, facial care, brushing your teeth and listening to an audiobook.

“Regularity is important,” Fietze said. This also applies to bedtime.

Adapt your bedroom While some variation is expected, a bedroom should be between 17°C and 22°C, dark and soundproof.

Hauschild also recommends separating one’s workspace from the sleeping area. It is not helpful to see unfinished work from bed.

Find your own space Animals are not known to help contribute to a deep sleep. Though it may be comfortable to cuddle with them, sensitive sleepers should consider keeping animals out of the bedroom. This is also true for couples. “I have saved hundreds of marriages by recommending separate bedrooms,” Prof Eckart Ruether said, adding that if your sleep styles do not fit together, you should sleep separately.

This is especially true if one snores, and the other is freezing or sweating.

Get proper help Advice on how to improve one’s sleep is never-ending. Feel free to look for advice online, but Fietze advises against relying on products that promise better sleep.

Those who haven’t slept regularly for over three months should see a doctor. – dpa