10 rules how to get a healthy sleep:
- Stay cool when dealing with sleeping problems. If you sleep bad occasionally and you feel fit and efficient, don’t worry - you don’t have a sleeping problem.
- Go to bed only when you are really tired. Don’t force yourself to fall asleep - this won’t have any sense!
- Avoid to read or watch TV when you lie tiredly in your bed. For better fall asleep and a better sleep you should use your bed only for sleeping.
- Don’t make an after-lunch sleep. It reduces the nightly desire to sleep.
- Don’t drink caffeinated drinks like coffee, Cola after 4 pm.
- Avoid heavy meals in the evening and at night. A working bowel disturbs you when trying to fall asleep.
- To get rid of worrying thoughts, which keep you from sleeping, keep yourself a diary, in which you write them. If dates are worrying you, write them on a piece of paper and busy yourself with them the next day.
- Do sports in the forenoon if it’s possible. So you have a more peaceful evening. In the evening you can e.g. go for a walk or do some relaxation exercises. Even if sports are good for a healthy sleep, a training, which is absolved too late, excites your nervous system, which should be calmed down in the evening to easier fall asleep.
- Get up earlier in the morning, then you have a stronger desire to sleep in the evening or at night.
- Banish your alarm clock from your night table. When you wake up at night, you should not be able to look at the clock. Otherwise you could unconsciously be used to wake up at night at a certain time - and this is not good for your healthy sleep.
Other ways to get a healthy sleep:
Alternative and also natural sleeping medicine should be more than an alternative to sleeping pills. There are things like homeopathy, medical plants, helpings for a right feeding and common tips against sleep disorder.
Also relaxing rituals for falling asleep like go for a walk in the evening or a warm bath, both a natural sleeping help.
Each person has a natural need for sleep. And if you can’t fall asleep or sleep through the night, the reason is often that you don’t support this desire enough.
In such cases you can use medical herbs, vital substances, relaxation procedures and also homeopathy is a soft and side-effect-less alternative to upgrade the quality of your sleep.
- relaxation with the assistance of candlelight or face mask and calm music, thinking of nothing
- having food-, arm- and warm full bath
- drinking warm herb tea (e.g. valerian, hop, lavender, melissa, passion flower) or milk with honey
- no hecticness, exciting movies or stress before go to sleep
- naturopathic treatment like Tai Qi, Yoga and so on
- acupuncture, acupressure
- low-fat and mild food in the evening