Tips for a good night's sleep

The older we get, the more important the rest phases are for us.

I am in my mid-thirties, at the age of 20 I did not mind 3 hours of sleep. Unthinkable for me today! Medicine has long since discovered how important sleep is for our body. On the one hand our body recovers from the influences and activities of the day, on the other hand we recharge our energy balance. Damaged cells are repaired during sleep and our immune system is strengthened.

Anyone who suffers from a sleep deficit can neither charge themselves mentally nor physically. The brain is just as active in the stroke as when awake, it only saves and processes what has been experienced. If we suffer from lack of sleep, fatigue and sleep pressure increase. The release of the stress hormone cortisol affects the entire body and its functions and, conversely, ensures the dysfunctionality of individual organs. The immune system is also weakened and the risk of developing depression or psychosis increases.


What helps us to find better sleep after restless nights?

1. Nutmeg

A fresh nutmeg can actually help you fall asleep. Because it works soothing and stress reducing. Take a cup of oat milk, heat it in a top and rub some fresh nutmeg into the milk. Bring the milk to a boil and drink it 30 minutes before bed. The essential oils of nutmeg dissolve due to the heating and can develop their effect.

2. Pearl powder

In fact, pearl powder also improves sleep. The multitude of amino acids and trace elements calm the brain and repair damaged brain cells. The remedy also has a calming effect on mind and soul.

"Medicine has long since discovered how important sleep if for our body."

3. Moon Breathing

Moon Breathing comes from Ayurveda, with the help of which you can strengthen your own moon energy. Emotional overload, restlessness and stress are associated with the nervous system of the left half of the body. To relax this, there is an exercise that you can do before bed.

To do this, place yourself in an upright position and hold the right nostril closed with your right thumb, so that you only breathe through the left nostril. Make sure you breathe calmly and intensely and close your eyes. The left hand lies comfortably on your knee, the palm facing the sky.

Now we want to inhale through the left nostril and exhale through the right. For this we lift the right thumb from the left nostril while exhaling and close the right nostril with the little finger and ring finger. Repeat this process for a few minutes, taking care to breathe calmly and evenly.

4. No electronic devices in the bedroom, not even a smartphone!

A digital detox area in the bedroom can lead to more relaxation.

As a rule, the use of the smartphone triggers the opposite. Relaxation is an important factor for the sleep phase and should be the focus.

5. A good mattress and pillow

It often helps to replace your own mattress or pillow. Especially if you suffer tension and pain in the neck and back area. The hardness of a mattress depends on your body weight and subjective feeling. It is best to go to a specialist for initial advice.

6. Room temperature

Ensure a good indoor climate with fresh air and keep your bedroom at 17-18 degrees Celsius. It shouldn't be colder. In the cold, individual muscle groups stretch, which affects the quality of sleep.

7. Lavender spray for pillow

Lavender has a calming effect on many and can promote the relaxation phase to help you fall asleep more easily.

8. Candles

Make yourself comfortable with scented candles and your favorite scents. Candles create a cozy and pleasant ambience and indoor climate.