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Do you have trouble sleeping and often struggle with fatigue and difficulty concentrating? Would you like to sleep better? In this article, we’ve compiled some tips for a restful night’s sleep. Restful sleep is essential for our physical and mental health, our well-being, and our ability to concentrate. This makes the findings of the DAK Health Report all the more alarming: According to a 2017 study, 80% of all working adults in Germany sleep poorly. Do sleepless nights, restlessness, and sleep problems sound familiar to you? Then our tips for better sleep will help you.
Sleep Better: Tips for Falling Asleep Quickly
Unfortunately, for many people, a good night’s sleep is not a given. The most common problem is falling asleep. Yet it’s entirely up to us whether we go to bed and fall into a deep sleep right away, or whether we toss and turn for hours.
The secret? If you want to fall asleep quickly, you should prepare for a good night's sleep. It's best to establish a relaxing bedtime routine. Read a book, take a warm bath, or listen to relaxing music. Whatever helps you unwind is a good way to set the stage for a good night's sleep.
It is also recommended that you go to bed at the same time every night so that your body automatically gets used to a bedtime routine. In addition, keep TVs, computers, and smartphones out of your bedroom, and avoid mentally stimulating activities for at least half an hour before bedtime.
The Right Sleeping Environment for a Good Night's Sleep
For a better night's sleep, we recommend completely darkening your bedroom. Before going to bed, you should also air out your bedroom thoroughly to ensure there is enough fresh air and oxygen in the room.
Temperature also plays an important role in getting a good night’s sleep. It should be on the cooler side and not exceed 20 °C. In addition to the temperature and lighting conditions in your bedroom, your bedding is also essential. It’s best to choose natural bedding. These are generally more breathable and healthier than synthetic materials. It’s also important to choose the right mattress. Natural latex mattresses are among the best on the market and are particularly ideal for people with back or shoulder problems, those with allergies, and people who sweat at night.
Sleep Better Thanks to the Right Diet
An unhealthy diet can also contribute to sleep disturbances. Digestive problems caused by heavy meals in the evening, caffeine, sugar, tobacco, and alcohol consumed before bedtime can lead to poor sleep. In fact, caffeine, tobacco, and alcohol are psychoactive substances that stimulate the brain and can cause anxiety and stress.
Instead, choose foods that are rich in magnesium and melatonin. These substances promote good sleep. Magnesium regulates blood pressure, while melatonin generally ensures restful and good sleep. Melatonin is found in many foods, such as bananas, spinach, fish, rice, and tomatoes. Magnesium, on the other hand, is found in chocolate and plant-based protein, which promotes deeper and better sleep.
Herbal teas can also help you fall asleep. We recommend:
- Herbal teas with bay leaves or orange blossoms (steep 1 teaspoon of dried flowers in 250 ml of water);
- Make an infusion of hawthorn, chamomile, or poppy (steep 1 tablespoon of dried flowers in 250 ml of water). You can also add mandarin, lavender, or honey.
Essential Oils
The benefits of essential oils are well known. Our tip for better sleep: Massage your body with lavender essential oil. This helps you relax and ensures a good night’s sleep. You can dilute 10 drops of lavender essential oil either in your shower gel or in 2 tablespoons of milk. The same recipe applies to basil essential oil.
You can also inhale essential oils. Place a mixture of half a tablespoon of sweet almond oil and 10 drops of essential oil next to your bed. You can use lavender oil, chamomile, or many other types. The pleasant scent will help you fall asleep.
Another option is to use marjoram essential oil (Origanum majorana). Apply one drop of the oil to your solar plexus and massage gently.
Tips for Natural Sleep Remedies
As a last resort, people with sleep disorders often turn to sleeping pills. However, these medications have severe side effects and can lead to dependence. That is why we recommend natural sleep aids for better sleep. The following products are typically used in homeopathy.
Natural sleep aids are herbal dietary supplements. In most cases, they are available in capsule form at pharmacies. You can also find natural herbal sleep aids in syrup form. Natural sleep aids come in various formulations. There are homeopathic sleep aids based on melatonin or natural essential oils (lemon balm, lime, chamomile, orange blossom, verbena, hops, lavender, etc.).
If you have any questions about our tips for better sleep, please feel free to contact us at any time via chat, email, or phone. The quality of your bedding has a major impact on the quality of your sleep. If you’d like more information about our Kipli mattress made from 100% natural latex, please visit our product page to learn more.
See you very soon,
Your Kipli Team