sleep hygiene

Sleep hygiene rules:

 

Regular wake-up and bedtimes

You should not deviate from these times by more than 30 minutes, as regularity is an important prerequisite for coordinating the body's various biological rhythms.

Sleep duration

Sleep duration is individual and very dependent on the situation you are in. Most adults sleep six to eight hours per night, some less.

No sleep during the day

You should not take naps during the day, with the exception of a 20-minute "power nap" controlled by an alarm clock. Even a short afternoon nap can greatly reduce the need for sleep, resulting in difficulty falling asleep and staying asleep.

Eating

You should not eat large amounts of food three hours before going to bed. If you wake up at night, it is better not to eat anything. Eating regularly at night leads to regular waking, as the body gets used to it and demands its usual food ration.

Physical activity

Physical activity during the day is important and can improve sleep quality. However, strenuous physical activity after 6 p.m. should be avoided, as it stimulates the sympathetic nervous system, which signals "activity" or "stress" to the body, similar to caffeine or nicotine. After physical exertion, it takes several hours for the body to calm down again.

Sleeping environment

The sleeping environment (temperature, light, and noise) should be comfortable and conducive to sleep. The bedroom should be quiet, dark, and rather cool (61 to 64°F). It should also be used only for sleeping.

Buffer zone

You should create a buffer zone between everyday life and bedtime: finish your daily routine two hours before going to bed and devote the rest of the time to relaxation.

Bedtime ritual

A bedtime ritual can help prepare the body for sleep. Such a ritual (max. 30 minutes) can include turning off the lights, locking the front door, brushing your teeth, or doing a relaxation exercise. You should only go to bed when you are really tired.

If you still have trouble sleeping despite these tips, come see us and we will be happy to advise you. We offer not only chemical products, but also homeopathic and herbal products to help you fall asleep and stay asleep.