Healthy sleep

Relaxation for body and mind

My patients and clients come to me for a wide variety of reasons. But they often have one problem in common … most of them complain about their poor and unrestful sleep.

Perhaps you are one of those people who barely reach the so-called deep sleep phase or you feel like you’ve been hit by a truck the next morning despite eight hours of sleep?

An intensive recovery phase for our body and mind is important in order to start the next day healthy and active.

Healthy sleep – relaxation for body and mind

Many scientific studies have looked at how many hours of sleep a person needs for a healthy life. In addition to age and individual habits, other factors for healthy sleep need to be taken into account.

If you consider that in the course of evolution, the daily routine of humans has been determined by sunlight, this factor in relation to healthy sleep should be “illuminated” in the truest sense of the word.
We now know that melantonin levels in the blood rise when it gets dark, making us tired. That would be the time to go to sleep. But most of us are kept awake in the evening by artificial light sources such as lamps, televisions or the blue light emitted by computer screens, tablets or cell phones. This suppresses the release of hormones, we only become tired out of exhaustion and then often find it difficult to fall asleep.
Depending on the time of year, try to go to bed two to four hours after sunset. Put your cell phone or tablet aside in good time and avoid the well-known “TV nap”.

Regular bedtimes and wake-up times are also good for a healthy sleep rhythm. There is certainly nothing to stop us from sleeping in at the weekend, but it puts more strain on our bodies if we sleep too little during the week and suddenly sleep until midday on days off.

And who doesn’t know it: the energy gap after lunch, for example. A short “power nap” supports the daily recovery phase and recharges our batteries.

A well-darkened bedroom without obstructive light sources such as a radio alarm clock, streetlights shining in or perhaps even the full moon also contributes to a healthy sleep rhythm.

Disturbing noises such as traffic noise, ticking clocks, etc. should be avoided. If you can’t find peace in absolute silence, you could try falling asleep to the sound of the sea or other natural sounds. There are now also various technical options for this, such as radios or apps – but please make sure you avoid potential light sources.

In addition, the room temperature should be around 16 to 20 degrees Celsius. Because when the sun goes down, it usually gets cooler in nature. A comfortable room temperature is therefore an additional factor that we should consider for healthy sleep.

Many studies have been looking into the interaction between a healthy diet and restful sleep for years. If you provide your body with healthy fats and slow-release carbohydrates in addition to proteins in the evening, you will ensure that it is adequately supplied so that our cells can repair one or two “construction sites” overnight.
Toxins that pollute our body and thus deprive it of important energy should be avoided.
If there is enough time (approx. 3 hours) between dinner and bedtime to regulate an elevated blood sugar level, this can no longer prevent regenerative sleep.
When consuming beverages containing caffeine, such as coffee, black tea or energy drinks, it is important to remember that the body needs several hours to break down the caffeine and not to be further “stimulated”.

Regular (sporting) exercise in the fresh air is essential for a healthy life. However, exercise should be avoided before going to bed, as the body releases stress hormones to maintain energy levels during physical exertion. As a rule, these prevent you from being able to rest and sleep. Exercising in the morning, cycling to work or simply going for a walk during your lunch break can have very positive effects not only on your general health, but also on restful sleep.

Perhaps a “going to bed” ritual also helps? Relaxation exercises, yoga or meditation in the evening can help to calm the body and mind after a stressful day. Then nothing stands in the way of healthy sleep.

If you wake up at night because you are woken up again by a (supposedly) important thought, have a pen and notepad ready to take notes. Since you won’t forget this thought until the next morning, you can go back to sleep without worrying.

And if none of this helps, you may also need to think about the sleeping area. Despite the large selection of beds and different mattresses and slatted frames, many people still lie incorrectly and suffer from pain or do not get enough air while sleeping. Pressure points, misalignments or snoring can be avoided by using a mattress with a slatted frame in the bed that is adapted to the individual body and contributes to healthy sleep.

Getting enough sleep gives your body the rest it needs to strengthen and renew its cells in a healthy way. Scientists have proven that the nocturnal release of growth hormones is also responsible for the regeneration of skin cells. The so-called “beauty sleep” is therefore no coincidence, but contributes to a beautiful complexion and prevents dark circles under the eyes and the formation of wrinkles.

The length of this article shows how important healthy sleep is for our body. Talk to me if you also have sleep problems, together we will find suitable solutions to give your body the rest it needs.

So go to bed and get a good night’s sleep!