So friends... recently I've blossomed the sleep theme in Instagram and got some tips from you, I've tried to implement almost all of them. Yesterday I tried mom's tip and immediately fell into a sleep coma for 12 hours. And you know what - was really cool! Unfortunately I couldn't sleep well for a long time, then I woke up one month a day at 5 o'clock and couldn't fall asleep anymore. It's conceivable that you won't be able to function properly during the day. I am also aware that it is mainly because I have too much in my head and I am constantly under pressure or pressure myself to want to function in everything. I'm probably not the only one, which is why I got so many great tips from you. 1000 Thanks for that!
Here is a summary of your tips:
Maintain sleep cycles: It is especially important not to interrupt the sleep cycles of about 1.5 hours. I.e. not 8h but 7.5h or instead of 7h only 6h so that I do not ruin the cycle. If one is woken up then one is usually also clearly more tired and gets worse in momentum. More precisely: a cycle consists of 4 phases. 2 Non-Rem sleep phases of a deep sleep phase and a REM phase. This cycle lasts approx. 1.5 hours. In order not to be awakened in the REM or deep sleep phase in which the body recovers one therefore sleeps in 1.5 hour cycles. This results in 1.5 / 3 / 4.5 / 6 / 7.5 / 9 hours and so on. This prevents you from being awakened during the deep sleep phases. Does everyone know that the alarm clock rings and you are ultra tired although you have slept enough... then you have almost certainly been woken up in the deep sleep phase and are therefore so tired and broken. (Tip from Niklas)
Lie still: If you try to fall asleep in the evening or fall asleep again at night, then you should not move. So don't roll back and forth 100 times, don't scratch your feet, etc. And if you do this for a while or concentrate on "not moving" while falling asleep, you will fall asleep relatively easily. It's kind of like a kind of mediation. It's just a matter of practice. (tip from karliekingstudio) --> really helps when you have a hard time falling asleep. But as I said it's just a matter of practice, but it's worth a week.
Sports: Sports in the evening! Power up really and then fall into bed. (Tip from Isa) --> I tried it on the first evening and YES powering up definitely helps to fall asleep fast. However, you should finish your workout with yoga so that your blood pressure drops again and your body calms down and gets tired.
Reishi & Ashwagandha: Recommendation from Terra Elements. (And by lisamarie_loves_food:) Reishi is great to fall asleep. Best in hot or cold chocolate! Also strengthens the immune system. --> Since I am a big fan of TCM and mushrooms, I will try Reishi in hot chocolate soon.
Baldrian and Passion Flower pills: They should help to sleep 8-10 hours and are purely vegetable! (Tip from laurita. chiquita)
Hemp Oil: Hemp drops are my latest magic potion! There is a shop in the Einsteinstr. in Munich. They also have hemp tea for falling asleep. (Tip from Amrei Korte) --> I will try it in any case, because I'm already so enthusiastic about good night tea with hops, lavender & co.
Here is the summary of my research: × 2h before going to sleep no mobile phone anymore × go to bed and read something × Yoga or Meditation × Good Night Teas, Golden Milk, Cherry Juice or Hibiscus Coconut Water × create cooler temperatures in the room × darken the room × Wear a sleep mask × create morning routine, drink a lot & a balanced breakfast
The ultimate tip from my mom: Alcohol-free beer aka. THE hop product par excellence. I drank a bottle yesterday evening and fell asleep immediately afterwards, as already described at the beginning, and slept forever. My mother is of the opinion that it relaxes the nerves. The effect on my body was fascinating. My experience after a week of sleep tips implementation: At first I thought it would take forever until I could sleep properly again, but already in the first night I slept 1000 times better. I think the most important thing was that I managed to get "comfortable" temperatures in my room. Therefore I simply set up a fan and set the timer to 120 minutes before going to sleep. (By the way, I found it in the attic by chance.) In addition I did 2 hours of sports in the evening and finished with a yoga session. Before going to bed I had a tea made of lavender, sage, chamomile and hops. Unfortunately I did not manage to let the fingers of my mobile phone go before going to sleep. At least I then put it far away to read in peace. That worked out for 5 minutes until I actually fell asleep. (That's how exciting I find my study material by the way) I set my alarm clock to keep the sleep cycles and was fit the next day. In the morning I maintain my daily routine and usually get my circulation going again with a 15-minute run, I haven't changed anything about that. The next day I had a hard time falling asleep. That's why I immediately implemented the tip not to move and see since it had worked. At least so long until an eyelash had drilled into my eye, because I let the fan blow directly into my face --> Note: Ventilator only on the body and NEVER point directly into the face... haha^^ I also try to go to sleep when it gets dark, because I can't darken my room properly and so with the brightness I automatically wake up slowly, so I have to take advantage of the dark hours.
For those who also have sleep problems, I can recommend coming down mentally in the form of meditation, yoga or running. Best everything without mobile phone or if only for the purpose of music to come down. In addition one should pay attention to the room temperature. Too cold is not good and too hot not at all. Also, no more coffee 6 hours before going to bed and avoid late dinners. Teas or alcohol-free beer are definitely worth a try. My body is totally beating at it, but every body is different, so I don't want to make any promises at this point. I find the topic with the sleep cycles totally interesting, because I know that also only too well that I sleep long on some days, but still wake up dog-tired and on other days I sleep almost nothing and am nevertheless fit like a sneaker shortly after waking up. I hope that the tips of a night owl out there can help me to sleep again.