Do you lie awake in bed for hours and can't fall asleep? Or do you wake up uncaught in the morning and feel exhausted? Problems falling or staying asleep can have many causes, but in most cases it is up to you to solve them yourself. You can find a few helpful tips and tricks in our blog article.
The amount and quality of our sleep has a huge impact on the entire body, partly because..
.. sleep promotes performance
Those who get enough sleep are demonstrably fitter - physically and psychologically - and suffer less from daytime sleepiness. This not only helps you to get through the day better but also to exploit your full performance potential when exercising, for example.
.. sleep supports regeneration
Anyone who is not recovered makes it more difficult for the body to adequately regenerate itself from physical exertion. Lack of sleep decreases growth hormones and increases the stress hormone cortisol, which has a negative effect on your mood, digestion and muscle growth, for example. In addition, the risk of injuries increases.
.. sleep trains memory
While we sleep, our brain runs at full speed and processes a variety of sensory impressions. We also “practice” skills that we have acquired over the course of the day. Enough recovery is therefore not only necessary for a balanced mind but also helps our brain to reach its full potential.
.. sleep changes fat cells
Sleep has an effect on the formation of various hormones, including those that ensure that fat cells in the body can be controlled. The hormone insulin removes fat cells and lipids from the bloodstream to prevent fat storage — and this hormone decreases when you are not sufficiently recovered.
Find a routine
Getting up and going to bed at around the same time each day helps the body to follow its natural biorhythm. Fixed rituals, such as the same sequence of certain actions (brushing teeth, reading a book for 20 minutes, etc.), also get the body in the mood for the following night and let it rest. Relaxing activities, such as a few stretching, breathing or meditation exercises, can of course be helpful here.
You are what you eat (and drink)
Stop eating too late and heavy in the evening and stop drinking too much liquid. A full stomach or bladder bothers the body overnight or interrupts sleep due to going to the toilet. You should also avoid nicotine, caffeine and alcohol, especially in the evening. Alcohol in particular may make you tired at first, but in the end it leads to a significantly poorer sleep quality, as it reduces deep sleep phases.
Pay attention to your environment
The room in which you sleep should be well ventilated and rather cool. 18 degrees Celsius is considered the ideal sleeping temperature. If this is too cold for you, you should still use a thicker blanket instead of turning on the heating and sleeping in warm, dry air.
Away with the cell phone
The smartphone, but also the television, laptop, etc. emit so-called blue light, which has a negative effect on the release of the sleep hormone melatonin. It is best if there is no television in the bedroom at all and you should deliberately place your mobile phone in another room in the evening and pick up a book (preferably nothing too exciting) right before falling asleep. Should you, have to or want to use your smartphone or similar right before sleeping, at least make sure to activate the appropriate blue light filter or night mode on the device.
Work yourself out
Anyone who has worked out properly during the day while exercising and their body needs extra rest will be able to sleep better. However, be careful not to go full throttle and increase your heart rate immediately before going to bed, as this can be more likely to disturb your sleep. Overall, however, there are different scientific findings on this topic, which make different statements about how late in the day sport still promotes sleep and from when is sleep disruptive. Here it is simply a matter of trying things out and finding your personal ideal rhythm.
Don't look at the clock
As difficult as it is, should you lie awake again in the evening, don't look at your clock. Seeing the time (“What, it's already so late. Then I can only sleep X hours?!”) It will only stress you out a lot more.
Only go to bed when you're tired
So that your brain really connects the bed with sleep, you should keep the waking phases in it as low as possible. So don't go to bed until you're really tired and if you'd rather get up again in an emergency, you should roll around in it for a long time in the evening. Instead, you can read a book in the living room or listen to quiet music until you really feel tired again.
What you can get today
Ideally, you should always keep your bedroom tidy and, if possible, remove things from the room that stress you out, such as a desk full of paperwork. In principle, you should briefly reflect on what is still bothering and possibly stressing you out and, if possible, do these things briefly before going to bed. A tidy environment, but also “tidy” thoughts, are important for a restful night's sleep. It can also help to briefly write down your current concerns and things that are mentally bothering you, instead of just dealing with them in your head.
As you can see, there are many ways to positively influence your sleep and give your body a rest. If, despite all measures, you still suffer from severe sleep disorders, please do not hesitate to consult a doctor. Problems falling asleep and staying asleep can also have various medical causes.
Your Holmes Place team wishes you a restful night's sleep!
We can be part of your routine. Benefit from our expertise and services by discovering the Holmes Place premium fitness world with a VIP experience. Your club visit includes fresh towels, a personal training session, a club tour, a body analysis, a group course of your choice and relaxing moments in our wellness area. Book now to start your fitness and health journey today.
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