How to sleep healthy? Restful sleep is the basis for your health and well-being. While you slumber in bed, your brain processes the impressions of the day - and your metabolism and immune system also get a breather. Ultimately, healthy sleep makes you happier, more focused and more responsive. Sleep deprivation, on the other hand, usually makes us more irritable and moody - and disrupts metabolic activities and breathing, for example.
Reason enough, therefore, to deal more intensively with a really restful, health-promoting sleep. In this article, I would like to give you the most important tips for this on the way!
In advance you can find here already a short Table of contents about the contribution:
- Find the ideal mattress for you
- Sleep enough
- Care for tranquility
- Create darkness
- Use summer and winter bedding
- Sleep in a bed that suits you
- Let the evening end relaxed
- Provide a cool air temperature and sufficient humidity
- Avoid back and neck pain
- Get into the habit of a certain sleep routine
10 Tips - How to sleep as healthy as possible?
There was a time when I was in a really bad mood and easily irritable in the morning. But in the meantime I have learned what is important for a really healthy sleep in order to put such problems to rest. The You build the basis for this by your behavior before you climb into bed.. But of course your bed, the bedding, the mattress and not least the room climate also play a role. Use the following tips so that you too can sleep healthier in the future!
Notice: I have also written you a detailed post on how you can basically still sleep better and fall asleep can. If you were actually looking for this, the link will take you directly to the article.
1. find the ideal mattress for you
The mattress is the basis of your quality of sleep and thus of your quality of life. It should be neither too hard nor too soft - and certainly not saggy. But what degree of firmness do I need for a mattress and how do I determine it? It depends mainly on body weight, height and preferred sleeping position. One distinguishes between H1 (very soft) to H5 (very hard) - with an online calculator I calculated the ideal hardness of my mattress in advance to avoid health problems. In the end I have my bed then with this mattress from bett1 equipped.
Tip: Acts Cannabidiol (CBD) actually like a sleeping pill? In the linked article you will learn the answer!
2. sleep enough
How many hours are actually healthy? There is usually talk of 6 - 8 hours. But the question can not really be answered in a general wayThis is because we all have different rest requirements. However, the general rule of thumb is: if you can work at your desk for hours during the day without nodding off, your sleep duration is sufficient.
3. care for rest
Your bedroom should be the quietest place in your home - not least to avoid pulling you out of your deep sleep. Avoid noiseeven if they don't prevent you from falling asleep. Because street noise, a rattling bed frame or a restless refrigerator in the background inhibit your sleep quality even if you don't notice it.
Laptop, smartphone, TV and co. also have no place in the bedroom. For healthy sleep it must be a space in which your body can shut down can.
4. create darkness
Your bedroom should be as dark as possible. Whether it's from the power strip, your smartphone, or the glow from the streetlight, any additional light interference can negatively impact the health of your sleep. The reason for this is that the Sleep hormone melatonin produced in darkness will. A deficiency can bring sleep rhythm disturbances and other health consequences.
5. use summer and winter bedding
If you want to sleep healthily, you should also take a closer look at your choice of bed linen. It should be absorbent, durable and breathable.
For example, in the summer is suitable smooth, light, soft and very cool on the skin satin bedding on. As a rule, the material is made of cotton and is therefore vegan. Linen is another health-promoting material for pillows and comforters, which can quickly absorb moisture and dry just as quickly.
For winter offer dense, warming cotton fabrics ideal conditions for a healthy sleep in cooler temperatures.
6. sleep in a bed that suits you
How could it be otherwise: the choice of your bed is also essential for a high quality of sleep. From an optimal Bed length This is the term used for a bed frame that exceeds your height by about 30 centimeters. At Bed frame material there is little to consider - the mattress is more decisive. But whether wood or metal - it should not creak! A look should also be given to the Slatted frame apply - because if this is broken or worn out, even the best mattress can not develop its full effect.
7. let the evening end in a relaxed way
In the evening immediately before the night's rest, you should not do any more extensive sport, but just something Go for a walk or light gymnastic exercises perform. No racing pulse, but a better oxygen supply and slightly stimulated blood circulation ultimately ensure a healthier sleep. You should definitely refrain from consuming alcoholic and sugary drinks - and also from smoking a cigarette. Also, do not eat overly fatty meals, but only dishes that are not so heavy on the stomach. This way you will make sure that you sleep healthier and don't feel so tired in the morning.
Notice: If you suffer from insomnia despite your best efforts, you should review your daily habits and consult your family doctor for goal-oriented treatment.
8. provide a cool room temperature and sufficient humidity.
Make sure that the temperature in your bedroom is comfortable at bedtime by airing the room regularly and by using sun-proof windows. The ideal room temperature for healthy sleep should be between 16 and 18 °C lie
Furthermore, the air should be fresh and not too dry, as your body releases moisture and carbon dioxide at night. Experts speak of optimal conditions at a Humidity between 40 and 60 percent.
9. avoid (pre-programmed) back and neck pain
Light exercise before a good night's sleep and, last but not least, back-friendly mattresses make a decisive contribution to healthy sleep. However, the back, neck and shoulders in particular are often tense and inhibit the quality of sleep. In such cases you can, among other things, with ergonomic neck pillow contribute to your Musculature to relax, as they adapt to your natural neck shape.
10. get into a certain sleep routine
Do you want healthy sleep? Then regularly repeating sleep rituals will help you do that. Nothing crazy, don't worry! For example, try to go to bed at a similar time every night or read a few lines in your current book before you go to bed. Book to read. Such fixed rhythms make your body aware that it can now shut down and adjust to the after-rest.
Tip: Many people also benefit from more restful sleep if they write down everyday or stressful events of the day in a diary and "hand over" stressful thoughts in this way. This simply makes it easier to fall asleep in a relaxed manner.
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Sleep disorders10 € -
The big book of sleep13 € -
The sleep good book18 €
Sleeping healthier should be a priority!
Restful and sufficient sleep is crucial for our health and well-being. Through our own evening program, the choice of bed, bed linen, mattress or the furnishing of our bedroom, we can make a decisive contribution to this.
I hope that after this post you can finally sleep healthy! Do you have questions, tips or your own experiences that you would like to share? Then I look forward to your comment!
Stay healthy and sleep well,
PS.: Look you gladly still something more in the natural health blog around! There you will learn, for example, how you can basically healthier living can. Have fun!
