According to the WAC health report, 80 percent of all workers in Germany sleep poorly, and more and more people have problems falling asleep and staying asleep. 10 percent of employees suffer from the sleep disorder insomnia. The results are not trivial. Fatigue, exhaustion, sick leave and taking sleeping pills are no longer uncommon. We’ve put together the following tips for you to help you fall asleep and sleep better through the night.
1. Develop an evening routine
Our bodies love routines and habits because automatic behaviors don’t overwhelm our energy-hungry brain. This way we save energy and don’t have to think about the next action on the agenda. Sleep and wake routines are equally important to our biorhythm and sleep quality. It’s best to go to bed at the same time every day to get your body in the right rhythm. You can do this with solid habits that relax you and prepare you for sleep. These include meditation, journal writing, stretching exercises, reading books, listening to audiobooks.
2. Make your bedroom a study
Sleep researchers constantly emphasize the importance of our bedroom being a cool, dark and noise-free place. Therefore, turn off the heating at night so that the room temperature is between 16 and 19 degrees Celsius. If you get cold quickly, a thick, warm blanket may help. Your bedroom should also be completely dark. Even so-called small light sources like moonlight or passing cars can degrade our sleep quality without us realizing it. Your blinds or curtains must therefore provide absolute darkness.
3. Use sleep tools
There are now many practical aids that can help you fall asleep and stay asleep. In addition to sleep masks and earplugs, heavy blankets make us feel cuddled and safe. This also relaxes us and can even help with insomnia. Especially popular are weighted blankets.