How to get a good night sleep?

Some need less sleep, others more. Some like it cold in the room, others warm: If you want to sleep well, you should know your own preferences. Proper nutrition is also important.

Poor sleep is torture in the long run. You are hardly able to cope with your day exhausted and tired. The good news: If the problems are not yet chronic, those affected can do a lot for their night’s rest even without medication. Only after years of insomnia, drug therapy is almost without alternative. It is therefore all the more important to act in good time. But what is a healthy sleep anyway?

The answer to that is different for everyone. Some get by five hours, others need twelve. Some sleep in one go – others in stages. Some go to bed late, others prefer early. The most important sign is how you feel during the day. “Those who are relaxed and fit during the day apparently sleep well under the given conditions and have no reason to change anything,” says sleep researcher Eckart Rüther.

We have researched 7 tips to help you find a more restful sleep.


Work out during the day

“Exercise, sport or mental demands are good and important to make the body tired,” says Jana Hauschild, psychologist and author of the Warentest Foundation. But be careful: Exercise right before going to bed is a hindrance, as is great mental effort. Exciting, creepy or particularly exciting films and books can also have a negative impact. As your objective is too slow down, your activities around you need to slow down as well. So best time to try some gentle yoga exercises, stretches, meditation or anything else that helps you relax to tell your body it is soon ‘go-to-bed’ time.


Don’t skip dinner

Going to bed hungry is not a good idea. But don’t eat a knuckle of pork or schnitzel with chips before going to sleep. The body needs food that is not too heavy in the stomach. Liquid is also good – but it does not mean alcohol. It may help you fall asleep, but sleep is less deep, especially in the second half of the night. So stir away from Alcohol if you are in ned of a good night sleep and find a light dinner rich in proteins to help you sleep. Avoid the carbs as you are not off to a marathon but off to bed.


Design the bedroom correctly

Some prefer it fresh, others chubby warm. “In general, a bedroom should be around 17 to 22 degrees, dark and protected from noise,” says Ingo Fietze, a sleep doctor at the Charité in Berlin. “What really matters is not the temperature in the bedroom, but the temperature under the ceiling,” adds Rüther. The tiresome question “sleeping naked or not?” is also answered: You should sleep so that you are neither too warm nor too cold. Hauschild also recommends separating the work area and the sleeping area. It is not conducive to being able to see undone work from the bed. So if you are living in a studio flat, get yourself a barrier, a divider to separate those areas and you can leave your work thoughts behind.


Develop rituals

Whether knitting, crocheting, sewing, reading, watching TV or painting: If you have trouble falling asleep, you should take at least half an hour in front of the bed and make it conscious – the activity should not be exciting. A routine can also help, such as showering, applying cream, brushing teeth and then listening to an audio book. “Regularity is important,” says Fietze. This also applies to the time of sleeping and getting up. At NAYA, of course we love a beauty routine. Thus we take that extra bit longer and a bit more time during which we also apply and use our Gua Sha to relax our face from the day. Any tension will hinder your body and ultimately mind to feel relaxed. Anything to calm you down and feel centred is the activity to do.


If in doubt sleep separately

One snores, the other cannot sleep. One freezes, the other sweats. If you don’t fit together when it comes to sleep, you should definitely use separate beds. “I saved hundreds of marriages by recommending separate bedrooms,” says Rüther. It doesn’t need to result in divorce but with lack of sleep one gets irritable, moody and can even lead to personality changes and in worse cases to personality disorders. So before this happens, just do the cuddling before bed and say good-bye before going to bed to enjoy your night-time and feel rested the next day.


Get rid of your cell phone, laptop and e-book reader

We all know this all too well! “Go offline half an hour before sleep,” recommends Fietze. Some go even further. “Studies have shown that the blue light from electronic devices such as cell phones, laptops and e-book readers delays the release of the hormone melatonin,” explains Hauschild. Melatonin regulates the day-night rhythm. The light from a bedside lamp is less problematic.


Develop a positive picture of sleep

The problem often begins in childhood, Rüther believes. We threaten the children that they have to go to bed if they are not loved. Sleep immediately has a bad image. Why not talk about dreams at the breakfast table and enjoy sleeping together? I absolutely love going to bed, the image in my head to leave all worries at the door, a weight off my shoulder lifts and I can look forward to a beautiful Gua Sha massage just fills me with joy following with a mask. It is those things that start to relax me. During sleep I also through the medium of dreaming solve problems that happened during the day. So the next day, when feeling refreshed I can look at these challenges in a different way. So find something that you can look forward to every day.

We hope this helps and if you do struggle to fall asleep, please go get some professional advise. While we can provide tips and share our experience with you, we need sleep to live a fulfilling life full of joy. If you struggle with sleeping there is no shame in admitting it as you are not alone in this. Go seek professional advise before it may become a bigger problem down the road.

We hope you found this helpful and as always, we would love to hear from you.