Restful sleep is as important as a healthy diet or adequate exercise. There are a few things to consider – and a lot that will help you sleep better. Utopia has information and tips for a better evening routine.
“I can’t sleep!” – almost half of all Germans complain about this problem in some way. To be precise: 40 percent can only sleep badly, according to a representative study by the opinion research institute YouGov on behalf of the German Press Agency. I also have problems falling asleep and staying asleep: I feel tired all the time, have trouble concentrating and am stressed and in a bad mood from lack of sleep.
What I didn’t know was that sleeping poorly can lead to serious problems in the long run. Sleep disorders cause, among other things, weight gain, susceptibility to infections, cardiac arrhythmia, high blood pressure or depression, I read on the website of the Munich Sleep Medicine Center.
Poor sleep makes you sick in the long run
Sleep is a basic human need. We need restful sleep to function – just like eating and drinking. Because while we sleep, vital processes take place in our body: nerve cells connect, proteins are built, hormones are released, the immune system stabilizes, our cells regenerate, our brain sorts, stores and discards impressions and experiences of the day.
If you can only sleep badly, you have deficits here – and that makes you ill in the long term. But why do some people sleep better than others? And what can we do to sleep better?
Two thirds of Germans are good sleepers
The good news first: two thirds of all Germans are so-called good sleepers. The rest belong to the group of sensitive or – and this sounds less charming – disturbed sleepers.
According to Ingo Fietze, head of the sleep medicine center at the Charité in Berlin, which group you belong to is genetically determined. As a rule of thumb, people who claim not to dream are good sleepers. Anyone who remembers their dreams every night is one of the sensitive people – so am I.
We sensitive sleepers sleep less well in someone else’s bed, we are disturbed by unusual noise, our partner’s snoring or the wrong temperature. We are more susceptible to a chronic sleep disorder – and that is why we have to pay more attention to our sleep.
An evening routine can help.
Sleep better thanks to an evening routine
First of all, it doesn’t really matter how long we sleep. It cannot be said in general that every adult should sleep at least eight hours and a maximum of nine. How long we sleep is also genetically determined: Some people get along wonderfully with six hours of sleep, others need nine or even ten to be well rested – Albert Einstein, for example, slept twelve hours a night, Napoleon on the other hand just four.
But what we can improve: our “sensitive” sleep situation. We do this by adhering to what is known as sleep hygiene.
Sleep hygiene means cultivating certain habits that enable healthy, restful sleep and avoiding habits that disrupt it. Sleep doctor Fietze recommends regular sleeping times, bedtime rituals and targeted relaxation before going to bed.
Said and done. When researching what an evening routine could look like, I come across all sorts of methods and tips. From meditation and regular exercise to giving up alcohol, cigarettes and coffee.
Evening routine: 12 tips for better (falling) asleep
In my opinion, here are the 12 most effective tips for an evening routine that will also help you sleep better. They won’t always work for everyone; but everyone should try to take them to heart for a longer period of time and observe the results.
1. Keep to your sleep rhythm, sleep better.
A sleep rhythm is part of the evening routine: you should go to bed at the same time every night and get up at the same time every morning. You should also deviate from these times by a maximum of 30 minutes on weekends.
That sounds exhausting and I find it difficult, especially in summer. But it is surprisingly effective for healthy sleep. Our internal clock ensures that we get tired all by ourselves in the evening and wake up rested in the morning.
But: When it comes to your evening routine, consider going to bed when you’re tired. Anyone who overcomes the so-called “dead point” will wake up again and then certainly not be able to fall asleep again.
2. If the environment is right, sleep is right.
The bed is the nicest and most comfortable place in my apartment. I like lots of pillows, uniform bedding and a nice bedspread. A dream catcher hangs over my bed and my bedside lamp gives off a cozy twilight.
What else helps: set the room temperature between 17 and 20 degrees, ensure darkness and quiet. And even if it’s annoying sometimes: Sensitive sleepers sleep better alone.
3. Those who exercise regularly sleep better.
A walk of about an hour in the afternoon or early evening is sufficient. What is meant is really regular sport. Because just before going to bed you should avoid strenuous training. It activates the circulatory system and the body then needs time to cool down again and may then only sleep poorly.
4. The evening routine includes light meals.
It’s hard to sleep on a full stomach because your body is busy digesting it. Your evening routine should ensure that you don’t eat anything—or only light meals—at least two hours before bed.
5. In a pinch: natural sleep aids.
The effect of natural sleeping pills such as valerian is not sufficiently documented. However, there is evidence that valerian can actually promote sleep. At least from my own experience I can confirm that.
Unlike synthetic sleeping pills, valerian ensures natural sleep and is therefore physically harmless. But even with natural sleeping pills there is a risk of (psychological) dependence. So: don’t overdo it.
6. Sleep hygiene means avoiding caffeine, alcohol and nicotine.
Caffeine makes it difficult for us to fall asleep, and we sleep lightly and too short. The evening routine should start here in the early afternoon and we then avoid coffee. It can take five hours to break down only half of the caffeine.
Yes, alcohol makes you tired and makes you fall asleep faster. But it doesn’t make us sleep any better. Regular alcohol consumption even causes real sleep disorders in the long run.
And nicotine? That also wakes you up. Hours after the last cigarette, it disrupts sleep hygiene. Also in the long term: Almost every third smoker sleeps poorly on a regular basis. Another reason is that the nicotine level drops at night.
7. Meditation, breathing and relaxation exercises.
Scientific studies show: slow, controlled breathing lowers the heart rate and blood pressure and thus calms the whole body. For example, the 4-7-8 technique worked pretty well for me. 4-7-8 technique:
Sit on your bed with your back straight, press the tip of your tongue to the roof of your mouth, just behind your front teeth, and close your mouth. Then breathe in through your nose for a count of four. Hold the breath for seven beats, then exhale slowly through your mouth, almost past your tongue, for eight beats. You should repeat this at least three times. Or until you feel calmer.
Meditation has a very similar effect. Meditation apps can help with this. There are also numerous relaxation and other breathing exercises on the Internet. Just look for it (with Ecosia) and incorporate it into your evening routine.
Our editor Ben tried meditation himself for 100 days straight, and learned how to relax:
8. Integrate bedtime music into your evening routine.
In order to be able to sleep better, quiet music is suitable during the evening routine. It should be chosen so that it fades away gently after a while. An abrupt end can wake us up again.
In a study, the Hungarian psychologist Laszlo Harmat found that relaxing music to fall asleep reduces sleep disorders in both young and older subjects.
Instead of music, you can also try the Utopia podcast and integrate it into your evening routine:
9. Getting up again also helps to sleep better.
That’s right. If you just can’t sleep, then you should get up again. And pursue another, quiet activity. Lying in bed looking for sleep only stresses you out even more. Read a book, preferably light, away from bright lights, and go back to bed as soon as you get tired.
10. Avoid cell phones and laptops in the evening routine.
Part of your evening routine is not to use your cell phone or laptop for at least two hours before you go to sleep. The blue wavelengths of the light from LEDs, with which laptops and mobile phones generate their brightness, keep us awake.
If you want to get rid of your cell phone completely: read our tips on the smartphone diet. If you want to go completely offline for a while, Digital Detox might be just the thing for you.
11. Taking a nap.
If you can’t get through during the day, the power nap can actually help to compensate for the sleep deficit. What is frowned upon in Germany is a good way to get fit again during the day. A nap of 3 or 4 minutes is enough for this, says sleep doctor Ingo Fietze.
12. Visit to the sleep laboratory.
If nothing helps, you should not hesitate to visit a sleep laboratory if you have persistent sleep problems. If you ignore a real sleep disorder in the long term, you risk serious chronic problems.
What are you doing to sleep better? Do you know other methods, tips or home remedies that help with sleep problems? Write us in the comments!
Read more on Techzle.com:
- Morning routine: 10 tips for a relaxed start to the day
- Mindfulness: The difficulty of being in the here and now
- Minimalism: 3 methods for beginners
- Winter time: when the time change is and how you can cope better with it
German version available: Night Time Routine: 12 Tips to Help You Sleep Better