Sleep Problem? Too little sleep makes you sick! We’ll show you what you can do besides counting sheep.
You lie in bed, tossing and turning and cannot sleep. You finally fell asleep, but you keep waking up. You don’t even want to think about the next morning. We all know that. These so-called initiating and maintaining sleep are among the best-known sleep problems.
Why We Sleep: Unlocking the Power of Sleep and Dreams
Why can sleep problems be dangerous?
We only notice how important good sleep is when we lack it. A restful sleep lets us start the new day motivated and full of energy. But that is not all. Our body works at full speed at night.
Damaged cells are repaired and the metabolism is regulated. The immune system is activated and strengthened. At night the brain has time to calmly process information and store it in long-term memory. You are learning in your sleep, so to speak.
Good sleep helps you lose weight and build muscle. The appetite suppressing hormone leptin increases during sleep. This will make you less hungry the next morning. Your muscles are also built up and regenerated while you sleep.
Consequences of sleeping problems
If your body gets too little sleep, you automatically start the day worse. You are irritable or even overwhelmed more quickly. Your body is stressed. Those who sleep poorly have difficulty concentrating. You can’t get 100% of your original performance at work, school, or training. You find it harder to learn and keep new things.
Problems falling asleep and staying asleep mess up your hormonal balance. More of the appetizing hormone ghrelin is produced. The result: you are constantly hungry for fatty and sweet foods. As an alternative, you can choose low-calorie, high-protein snacks.
Your muscle growth is also negatively affected by a lack of sleep. Your testosterone production decreases. It is not uncommon for physical complaints such as severe headaches to occur. Lack of sleep can have serious consequences for your physical and mental health. Persistent problems falling and staying asleep can lead to serious sleep disorders.
Causes of Sleep Problems
Sleep problems can have many causes. Here are some examples:
- Stress in everyday life or at work.
- You are currently in a stressful situation (upcoming exam, separation, etc.).
- Health problems (you are incubating something, pain, allergy or other diseases).
- Incorrect sleep behavior (you go to bed too early or too late).
- It’s too hot or too cold in your bedroom.
- You ate too much and too late in the evening.
- Noise pollution.
- Too much alcohol, caffeine, or nicotine.
- Too long nap.
- Bad evening routine (e.g. watching an action movie in bed).
- Too late and intense training.
See Also : 5 Really Interesting Facts You Might Not Know About the Bed You Sleep In
# 1 Create day and evening routine
Try to find a regular daily rhythm and eat your meal at the same times. Think about an evening routine so your body knows that it will soon be bedtime. This is where falling asleep rituals can help. A walk in the evening, listening to relaxing music or breathing and relaxation techniques
# 2 Your bed and you
Only used your bed to sleep. Your body gets used to it and connects the bed with sleep. Find a bed and mattress that you can lie on comfortably. Cover your bed with sheets that are comfortable for you.
Don’t go to bed too early or too late. Whoever goes to bed even though he is not tired lies awake and tosses to and fro. Read a book if you can’t sleep yet or prepare your meal for the next day.
# 3 Check your sleeping environment
Check your bedroom. Do you feel good is the chair with the mountain of clothes too big? Enchant your bedroom in a feel-good corner. Ban upcoming tasks, such as B. the ironing or dirty laundry from your bedroom.
Make sure you have a good supply of oxygen. Ventilate your room before you go to sleep. The optimal sleeping temperature is between 18-21 degrees. Banish clocks from your bedroom or turn them away from you. Constantly looking at the clock to see how long you can sleep leads to stress.
# 4 Avoid disruptive factors
Smartphones, tablets, PCs or TV are taboo before going to sleep. The blue light reduces the release of important sleep hormones. Digital stress, like being constantly available, also keeps you awake. Movies and computer games also make it harder to fall asleep because they tie you up and you want to know what happens next.
Make sure your sleeping environment is quiet and dark. Turn off all sources of light and noise. Do you live on a busy street or does your neighbor love to party? Try ear plugs to keep the noise down.
# 5 Time your workout
Sport helps you switch off. Extremely strenuous exercise or a late night workout can delay your sleep process. Schedule your workout in the morning or early afternoon. If you can only do it in the evening, then time your training so that you are ready 2-3 hours before sleep.
Do you know what is the best recliner chair? There is the guide to best recliners for sleeping by chairsadviser.
The recliner chair is the perfect place for you to relax with a workout. It’s simple exterior allows you to put it anywhere you like, like your living room, bedroom, and home theater.
This recliner chair has the vibratory massage function. It’s not very sharp. It’s light. When you lean back on the chair, you can turn on the massage with the remote control, so that you can relax your back and even your whole body perfectly. Perfect!
Giantex Recliner Chair for Living Room, Recliner Sofa Wingback Chair w/Massage Function, Padded Seat PU Leather Reclining Chair w/Side Pocket, Home Theater Seating Massage Recliner Easy Lounge (Black)
This Massage Recliner Chair helps you…
•Full body custom massage: reclining gentle shower has 2 levels of massage intensity, 5 massage modes and heating option. In total 8 vibratory massage nodes and make sure that the different levels of vibration intensity offer you maximum relaxation and comfort for your back, lumbar, things and legs.
•Integrated heating function: a heating function in the waist area warms and relaxes the body from aches and pains as you sit and recline, which means that it is not only relaxing, but also beneficial for your general well-being. Toggled mode the heat can be turned on or off and massage treatment is used to improve blood circulation for a more effective to help with muscle recovery.
•Multiple stages of recliner: with manual pullback control (only on the armrest), you can have multilevel recline options, choose the most comfortable way to sit and enjoy the recliner massage.
•25-minute automatic safety shut-off function: The massage mat is equipped with an automatic shut-off function that will turn off the cushion unit after 25 minutes of continuous use to ensure your safety.
Comfier Massage Mat, Full Body Heating Massage Pad with Movable Shiatsu Neck Massage Pillow, 10 Vibrating Motors & 4 Heating Pad, Neck,Shoulder Back Massager for Pain Relief
•EASY TO USE WITH HAND CONTROL: Includes a handy attached to customize massage functions on your own remote control for selection and convenience, plus a side pocket to keep and other small items. They come with a detailed user manual, easy to assemble.
# 6 Alcohol, caffeine, and cigarettes
Try to limit your caffeine consumption in the afternoon or to give it up completely. Alcohol can also have negative effects on your sleep. You may be able to fall asleep faster but not deeply or through the night. Cigarettes in the evening can also cause sleep problems.
# 7 get a warm shower
A warm shower in the evening or a nice bath can also help you fall asleep. Warm water dilates the blood vessels and relaxes the muscles. But don’t shower too hot, otherwise you will stimulate your circulation and wake up again.
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