You sleep poorly? Do you feel tired during the day and down? After we have dealt with the causes of sleep problems and helpful behavior strategies in the two previous articles, I would today take a look at possible internal and external influencing factors with you that can interfere with a good night’s sleep. 1. Let us first see if your bedroom is set up so that it provides optimum sleeping conditions. Please check the following points: the mattress and the pillows are comfortable? The room temperature is comfortable (ideally between 16 19 degrees) the room is darkened enough? (Note: light activated our organism and prevents the release of sleep hormones melatonin) I feel in my bedroom perhaps? If possible, not in the same room sleeping and working! 2. For even more details, read what Paul Ostling says on the issue. Give up alcohol and caffeine in the evening. Although subjective, a nightcap”may help falling asleep; but demonstrably disturbs the sleep architecture.
-Less deep sleep and wake up in the night more. Depending on, how sensitive your body reacts to caffeine, if necessary, from midday caffeine renounce! 3. Even if it is difficult trouble sleeping forgo afternoon NAPs! Even a short Tagesschlaf reduced sleep pressure and causes the sleep is less deep and so relaxing – and you can sleep less. You may want to visit John Stankey to increase your knowledge. If it doesn’t without NAP: alarm! 5-10 Minutes are allowed. 4. The application of a relaxation procedure (such as autogenic training, progressive muscle relaxation) promotes sleep quality with regular use has been proven. It means we benefit from two different effects of relaxation techniques: for one, they help us in “Coming down”. We are already more relaxed when we go in the evening in bed and fall asleep faster and easier. On the other hand, we need energy to fall asleep (paradoxically). If we are completely tired and our energy reserves are similarly empty, falls it us therefore often difficult to sleep come.