Not being able to sleep is a condition where nothing really works out. We all know the heavy feeling caused by a bad or sleepless night. Stress, tension, travel, pain, grief, anxiety - all of these can cause us to simply not sleep or to sleep poorly and, above all, to take a long time to fall asleep. It seems to be something like the problem of our time. Everything is faster, more stressful and more worrying. Covid19 certainly doesn't make it much better and we look back for normality - and somehow also for well-being.
People need sleep just as they need food to survive. Too little or unhealthy sleep makes people permanently ill. Sleep problems are often accompanied by mental disorders. According to Barmer statistics, employees without sleep disorders are on sick leave for 20 days per year, while employees with sleep disorders are on sick leave for 56 days. A topic that finally needs more attention.
Can good sleep heal?
Sleep physicians warn: People who need more than an hour to fall asleep over several weeks or who can no longer fall asleep around four o'clock in the morning are at risk, in fact we need sufficient sleep for our well-being. This is because our immune system is severely weakened by poor sleep. Sleeping promotes our regeneration, physically and mentally. After sufficient good sleep, we are not only more energetic, but also more receptive.
According to studies, almost half of all employed people are tired and exhausted at work.
These are our tips for better and healthier sleep:
Tip 1: Rituals
Rules help our body get used to good sleep hygiene. Regular bedtimes are part of it. Always go to bed at similar times, don't eat for at least 2 hours before and switch your mobile phone and co. to night mode, because the bright displays disturb and imply day instead of night to the brain. A daily evening massage with a CBD body oil can help relieve tension and promote fatigue through the aromas of terpenes.
Tip 2: The bedroom
Ensure well-being in your bedroom. A good mattress is just as important as the optimal room temperature between 16 and 20 degrees. For some, opaque curtains are also an advantage, so you are less disturbed. And very important: displays should be left outside overnight or at least set to "night mode". The bluish light suggests day for our brain and does not make it easier to fall asleep.
Tip 3: Indulgence
Brewing a delicious tea in the evening with sensual herbs and scents can be a ritual on the one hand and promote good sleep on the other. Chamomile with vanilla or mint with rosemary not only help your digestive system, but also do you good. We add 3 CBD drops of ALPINOLS Aqua to a small pot.
Tip 4: Get down
Gentle exercises to meditative music can make us tired and ensure quality sleep. Prepare for bed beforehand by doing everything from brushing your teeth to putting a glass of water by the bed and your favourite pyjamas. Dim the lights and get going. The Sphinx relaxes and promotes blood circulation: simply lie on your stomach, legs slightly apart, toes stretched out and lift your upper body with the help of your arms while inhaling (the belly button remains on the mat). Inhale and exhale consciously while stretching, bending the vertebrae slightly further back. Hold the pose for a few minutes and then with an exhalation lay the whole body down again and start again from the beginning. You can vary your evening exercises with the so-called swivel seat and the supported fish.
Tip 5: Write down thoughts
Before falling asleep, sometimes the thoughts just spray like fireworks, which keeps us awake. In order to counteract the carousel of thoughts, we should not simply try to turn everything off quickly, because this rarely succeeds except possibly with a good meditation exercise. We recommend to briefly deal with the most important thoughts, write them down, tell them to your partner or even use "worry dolls". This way you can deal with them and fall asleep better and more calmly.