Do you suffer from sleep problems? Our sleep is particularly important at least 8 hours a day is recommended. Our body has enough time to regenerate and strengthen itself for the next day. Lack of sleep can have numerous effects.
Weight gain, mental health problems, and a high-stress level are just a small selection of possible symptoms. An acute lack of sleep is often associated with a disturbed hormonal balance. Also, the Concentration suffers under an acute lack of sleep significantly. Sleep medication is the last resort for many, but this can quickly make you addicted. Below we present some tips and tricks like you sleep and sleep well again.
1. The miracle breathing technique
Many people try to sleep for hours without succeeding. Others fall asleep immediately. Most of the time, those affected are very desperate and resort to medication. However, this can quickly make you addicted. Andrew Weil is a scientist at Harvard University and a supporter of special breathing techniques.
The Breathing technique requires some practice at first, but whoever exercises it permanently falls asleep within a few minutes. The 4-7-8 breathing calms the nervous system. The tongue is placed behind the front teeth, then inhale for 4 seconds, Hold your breath for 7 seconds and exhale for 8 seconds. Repeat the whole thing several times. But be careful: as long as Exhale until you hear a “wosh smell”.
2. Quiet and dark
Quiet and Darkness are essential for healthy sleep. Bright street lights, car headlights or flashy advertisements to disturb Your sleep. Also electronic lights in the room cause stress. Sleeping masks, blinds or roller blinds can help.
The background noise also plays a role essential role. The whir of household appliances such as a dryer or washing machine can rob you of sleep. Try to be careful not to wash too late. If you live on a street with a lot of traffic, the open window can be a problem. In this case, simple earplugs use. If you find earplugs disturbing, the window must be in a busy area Close area for better or worse.
3. External factors
As soon as we change a few external factors, our sleep is particularly easy to influence. This does not include, for example too much and to warm clothing to wear. The body is busy regulating the temperature independently. There is less sweat and Heat attacks at night, which promotes sleep.
An open window can also help. Fresh air promotes healthy sleep. So that sleep hormones can be formed, our brain needs fresh air permanently. The mattress also plays an important role. A hard mattress promotes your sleep, even if it is somewhat uncomfortable at the beginning. Man is one Creature of habit and gets used to everything.
4. Avoid electronics
Electronic devices should in any case switched off to become. Muscles, nerves and the brain react to electronics. It is therefore recommended really turn off all electronic devices! The cell phone or the laptop in bed are poison for healthy and restful sleep. Better develop a sleep routine with an exciting book or sleep tea. Also, one small meditation can work miracles.
Our brain associates that blue light of electronic devices with the sun rising. It becomes the hormone Cortisol produces the stress hormone. Cortisol prevents us healthy and adequate sleep. No matter whether PC, cell phone or television, all devices emit blue light. Blue light filters may help.
The hormones Cortisol and Melatonin influence our Sleep-wake rhythm. As already mentioned, the release of cortisol is linked to the rising sun and blue light. The hormone keeps us awake and active so that we can easily master our everyday life. Cortisol and melatonin should always be exchanged.
Melatonin is the one Opponent of cortisol and may exchange the cortisol in the evening, ideally. If the hormones are not in harmony and there is still too much cortisol in the evening, this leads to problems falling asleep. Too high Cortisol levels is often found in stressed people or in Competitive athletes again.
6. Less stress and sun
Cortisol is caused by, among other things stress. Make sure to cover your cortisol level as early as possible. Regular Relaxation exercises, how small breathing exercises can help you. Plan sufficient ones while you work Breaks a.
Also, too much sport can raise the hormone. Avoid endurance and strength training in the late evening hours. Anyone who does a lot of sport has a higher need for deep sleep. Accordingly, you would have to sleep a lot more with plenty of exercises. Against meditation or a quiet one Relaxation yoga in the evening, there is no objection. In addition, you should not expose yourself to too much sunlight, the sun inhibits it Melatonin production.
Neurotransmitters calm our bodies and promote sleep. Even with a balanced and healthy diet, these cannot be adequately absorbed through the diet. Athletes in particular have a high need. Magnesium can be consumed in the form of tablets, for example, before sleeping. magnesium has the advantage of promoting the formation of melatonin. Simply 300-500 grams of magnesium, Take about an hour before sleeping.
One of the most important Neurotransmitter Gaba is for sleep. Gaba is formed in the pancreas and brain and is an essential amino acid. Gaba is not only particularly important for sleep, it also promotes muscle growth and fat loss.
8. Avoid caffeine
It sounds crazy, but it does coffee in the morning can affect your sleep. Most people are addicted to caffeine because the body has already got used to the substance. Most people can’t get going in the morning without coffee. Either Glutamate as well as caffeine looks extreme activating. Coffee should be avoided at the latest in the afternoon.
What to do if you had too much coffee during the day? Theanine can help here. Theanine is the antagonist of caffeine and has a calming effect. However, you should first try To reduce coffee consumption before you resort to a supplement.
9. Wonder hormone IGF-I
That too IGF-I is an indispensable hormone when it comes to healthy and adequate sleep. The hormone activates stem cells and promotes cell division. IGF-I supports the nightly repairs of the body. The amount of the hormone can be influenced in any case by the daily protein intake. Be careful not to drop your protein intake and avoid overeating carbohydrates, which inhibit the formation of the hormone.
You should also look at alcohol before sleep dispense. Alcohol has a calming effect but significantly reduces the growth hormone. If you want to lose weight, you definitely need the IGF-I hormone. It is important for burning fat.
10. The sleeping drink
As already mentioned, you should definitely avoid coffee and alcohol a few hours before sleeping. Also, Fast coffee can make sense. The first few days will be very difficult because coffee is a stimulant and has withdrawal symptoms. Instead, get in touch with people or listen to invigorating music.
Gentle are suitable for sleeping Soothing teas like lavender, valerian or St. John’s wort. Those who find it inedible can sweeten the tea with a little honey. Another effective nightcap: just 20 milliliters Apple Cider Vinegar with a teaspoon honey mix in a glass of water. It is best to drink one hour before bed.
11. Quiet tones and temperature changes
As already mentioned, the music has a positive impact on our sleep. Soft acoustic music is ideal for this. Due to the quiet tones, you can review the day again and sufficiently relax. Meditation or calm relaxation yoga is often combined with soft music. Maybe a fantasy trip is right for you.
Thermal stimuli Act also promoting sleep. For the brave Cross castings ideally suited. But also a hot one Relaxation bath, with a soothing scent, such as lavender, is an alternative. It is best to take a shower or bath an hour or two before going to sleep. Then the body still has enough time to Regulate the temperature.