It will soon be that time again: on March 27, the clock will change to daylight saving time. Some people struggle with sleep problems during the first few days of the time change. After all, the body must first get used to a new daily rhythm. In this article, we'll give you 5 helpful tips for falling asleep so that you can get a good night's sleep despite the time change.
Every year anew: the time change. Twice a year, the clock is set one hour forward in winter and then set back again one hour in summer. Some voices have been calling for the time change to be abolished altogether for some time, but politicians have not yet been able to reach an agreement.
So we have to make the best of it and find ways to fall asleep faster in the first days of the time change. This works best with the following tricks for falling asleep.
1. tip to fall asleep: a balanced lifestyle
A balanced lifestyle is very beneficial for a restful sleep. But what exactly is a balanced lifestyle? A book of its own could be written about this topic. But we would like to keep it short:
A healthy lifestyle includes a diet that provides the body with enough macro- and micronutrients: Vitamins, minerals and trace elements. The most important vitamins include, for example:
- Vitamin A
- B vitamins
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
A minimum of exercise is not only good for the body, but also for the soul. It doesn't always have to be a daily trip to the gym or a weekly marathon. Scientific studies show that a daily walk of 30 to 60 minutes is enough to increase general fitness. People who are physically active during the day can often fall asleep more quickly in the evening.
Another important point to keep in mind is to avoid chronic stress. When stressed, the body releases certain hormones that put the body into an active mode or alert. So if the stress is chronic, we are in a constant state of alert. These hormones are reduced again through sufficient exercise.
Too little physical activity in combination with permanent stress can have various consequences. Muscle tension, impaired memory or a weakened immune system are just a few of the negative effects on the body and mind. Through a good and quick sleep, the body can better achieve inner peace and relaxation.
2. tip for falling asleep: the sleeping environment
Just finish watching the one episode of the new favorite series on Netflix, quickly read the latest news or hold small talk with family and friends via WhatsApp. Of course, all of this is fun, but it's not at all suitable for relaxing and winding down before going to bed. The environment for sleep is best quiet and free of electronic media.
Ideally, turn off all devices before sleeping and put the smartphone into sleep mode. Sometimes your eyes will fall asleep quickly if you read a good book for another 5 or 10 minutes. This way you can fall asleep faster and get some rest.
3rd tip for falling asleep: Switch off the carousel of thoughts
Sometimes some thoughts are still circling in your head while you are lying down. Constantly brooding before going to bed is not particularly helpful in getting into a relaxed mode. After all, it's then like going for a mental jog. There are two simple but helpful tips for falling asleep that will bring the mental merry-go-round to a halt.
First, a mental "stop" is recommended. That is, instead of swimming through the stream of thoughts, say "stop" to yourself and stop the flow of thoughts. Second, you can also take an object, such as an empty box, and hypothetically stow your thoughts there overnight.
4. tip for falling asleep: learning mindfulness
Mindfulness has been a big topic for years. Countless guidebooks are available for purchase. But mindfulness is relatively easy to learn. In principle, mindfulness is about putting your focus on something specific and thus entering a mental state of relaxation.
The complex and noisy world is reduced to something basic - or muted. This can happen, for example, through a breathing exercise and concentration on a specific thought. The resulting mental relaxation supports in the evening, but also in the lunch break and is therefore not exclusively a tips to fall asleep.
5. tips for falling asleep: natural sleep aids
In addition to all these just mentioned sleep aids, we must not forget the little helpers from nature. From natural medicine, a wide range of herbs are known that can promote sleep. Probably the best known among them are:
- St. John's wort
According to the online edition of the scientific magazine Spektrum, some signs also suggest that the cannabinoid CBD can be sedative and sleep-inducing in higher doses. This is because CBD interacts with the endocannabinoid system as well as many other signaling pathways and receptors. Therefore, CBD can work in a variety of ways. Our Sweet Dreams CBD oil contains CBD from organic hemp cultivation as well as chamomile.