Solve sleep problems: These 7 tips help against ruminating at night.

When your thoughts are racing, falling asleep is often difficult. A few simple tips can help you calm down more quickly.

1. Rest phase before falling asleep

Just a quick preparation for tomorrow’s meeting and one last check of the email inbox. Working from home has led to even more people working late into the evening. Once the children are in bed, there is often time left to catch up on unfinished tasks.

However, such late shifts make it harder to fall asleep. Work-related problems prevent you from relaxing. Strenuous exercise also wakes you up initially, even if the gym is enticingly empty at 11 p.m.

A period of rest is better. This does not necessarily mean lying down on the sofa. A walk or a conversation can be just as much a part of a rest period as reading a book.

2. Avoid blue light

You should avoid using a tablet or smartphone for reading. The blue light emitted by their screens signals to your body that it is daytime. A traditional book or magazine is a better choice.

E-readers like the Tolino or the Kindle are also a good alternative because they use “electronic ink” rather than a traditional screen.

In this process, pixels that are black on one side and white on the other are rotated to create the text. This technology not only eliminates the need for blue backlighting but also prevents flickering. If a smartphone or tablet is required, a blue light filter can often reduce the amount of blue light emitted.

3. Bedtime rituals

Reading should be part of a consistent bedtime routine. This could involve taking a short walk, brushing your teeth and grooming, reading a bit, and finally ending the day with a few moments of reflection. For example, you could consider what you are grateful for. This will definitely help you fall asleep faster and more soundly than if you lie in bed dwelling on the day’s annoyances.

The fact that this routine is the same every day might seem boring and somewhat old-fashioned at first. However, the meaning of the ritual lies precisely in this unchanging sequence. The body then intuitively knows that it is time to rest.

4. Regular sleep schedule

A similar tip is to try to go to bed at roughly the same time every day. Apps for your smartphone or smartwatch can remind you that bedtime is approaching. Of course, shift workers, whether nurses or factory workers, will find this advice difficult to follow.

A study from the USA shows that, in this case, it is best to sleep for a particularly long time before and after the night shift. Of course, a different strategy may be better in individual cases. In a study of female students at the Protestant University of Applied Sciences in Nuremberg, those nurses who had slept for several hours in the afternoon before felt particularly focused during the night shift.

5. No alcohol before bed.

A nightcap is not recommended as a bedtime ritual. While alcohol often helps people fall asleep faster, it can lead to poorer sleep quality. In the worst-case scenario, you will wake up after an hour and lie awake for the rest of the night.

Warm drinks are better, such as herbal tea or warm milk with honey – the warmth makes you sleepy. Of course, the tea should not be stimulating, so it is best to avoid black tea. Those with a weak bladder should not overdo it with drinks before bed.

6. Breathing exercises

If falling asleep proves difficult – despite a rest period and bedtime routine – breathing exercises can be another option. They do not have to be complicated at all. Simply take a deep breath and pay attention to your body. It can be helpful to place a hand on your abdomen and observe how it rises as you inhale.

Then slowly exhale and notice how your belly lowers again. It is enough to repeat this process for one or two minutes.

7. Proper bedroom furnishings

The room should be well-ventilated before going to sleep. It should also be sufficiently dark, ideally with a roller shutter or, at a minimum, thick curtains.

It is now common knowledge how important a good mattress is. Good mattresses are available at affordable prices. Even though the internet is often the cheapest option, there are several advantages to visiting a specialist store. Only by trying out a mattress can you truly see how well it suits your body and your individual needs.

These tips can help you fall asleep. It is perfectly normal to have still occasional trouble falling asleep, perhaps due to worries or anxieties. However, if you still struggle to sleep almost every day despite these tips, you should consult a doctor.

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