What can I do to get an early sleep?

Sleep disorders: five tips for falling asleep quickly

Lie down and sleep - it rarely works like this. It often takes you up to 15 minutes to calm down. Arrived in the dreamland, your body gives full throttle. He uses the time to regenerate. Many parts of the body are active. For example, when it gets dark, the kidneys excrete more urine and thus pollutants. The brain also detoxifies. Toxic substances that are formed while awake but cannot be removed while awake are removed at night. The thinking apparatus also processes experiences and information and deletes unimportant things. That creates space for new things.

Without restful sleep, the body can only partially carry out the regeneration processes. Concentration disorders, reduced performance or mental problems occur. If the sleep disorders persist for a long time, the whole body gets mixed up. Breathing, blood pressure, body temperature, hormones, metabolism - everything is going crazy.

So that a long-term sleep disorder does not arise in the first place, we have five tips for you to help you fall asleep.

Tip 1: get your worries out of bed

You just want to fall asleep quickly to be fit for the day ahead? Instead, you toss and turn in bed. Annoying - but it's no wonder if you take money worries, relationship and work stress with you to bed.

So try to get all stressful thoughts out of your head and bedroom. That doesn't mean you should put worry aside. Instead, only deal with them at a certain time of the day. And the emphasis is on "day". Set fixed times in everyday life to brood. You can write down your problems and cross them out when you've dealt with them. If they are not resolved on the same day, get the list out again on another day. In the evening, sleep-robbing thoughts are taboo. It's just a matter of training.

Tip 2: Get out of bed if you have trouble sleeping

If you can't fall asleep, you shouldn't stay in bed for long. Why? There is a risk that the brain will long-term associate the resting phase with insomnia - not good conditions for sleeping better. If you haven't fallen asleep after 15 to 20 minutes, get up and do some relaxed, if not boring, activity. The task makes you sluggish, you get tired and can sleep. Light household tasks such as sorting the laundry or setting up the sofa are ideal for relaxation. You can also grab some not-so-exciting read and read a few pages in it. It just shouldn't get too exciting or scary, because then you won't be able to fall asleep again because of the excitement.

Tip 3: Relax - with the right technique

Relaxation techniques are effective sleep aids - if you let yourself into them. For example, Jacobson's progressive muscle relaxation is suitable for beginners. You gradually tense individual muscle groups for five seconds and then relax again. Slowly work your way up from your toes to your forehead. Your breath is calm and even.

A relaxing mind game is also helpful. Trick your brain by imagining a nice, quiet place. Whether you choose a fictional or real place from your memory is up to you. You can be mentally in the Maldives, your favorite trail running route or a pasture with sheep. The main thing is that it relaxes you and lets you think of pleasant things so that you can fall asleep blissfully.

Use the breathing exercises on your Garmin watch

Stressed? Relax and take a deep breath - watches like the fenix6 series from Garmin can help you with this. Because they have breathing exercises ready for you. Just determine how long you want to train your breath. All further steps are shown on the display. With short vibrations on your wrist, your watch tells you that it is time to inhale, hold your breath or exhale. You will notice how your stress level drops in a very short time and relaxation sets in. Doing this regularly before bed can help you fall asleep.

Tip 4: No alcohol before going to sleep

Too many after-work beers or wine glasses can be sleep killers. Many people can often fall asleep better after a glass or two of beer, but it doesn't last. Alcohol slows down brain activity and switches off the carousel of thoughts. You will fall asleep faster. However, the effect often does not last, because the first quiet half of the night is often followed by a restless second half. This is because your body has to do two things: It has to break down the alcohol and regenerate. In addition, alcohol increases the urge to urinate and dehydrates the body. You often have to go to the bathroom at night or you are extremely thirsty, which naturally interrupts your sleep.

Tip 5: pay attention to your biorhythm

If you want to sleep well, balance your biorhythm. More and more people sit in poorly lit offices during the day, take too few breaks and get too little light. It doesn't get any better in the evening: You lie on the couch while the living room lamp is too bright and the television is flickering. The unnatural cycle of light that you are exposed to every day keeps you awake at night. The lack of exercise does the rest for poor sleep. So what to do Get some fresh air on your lunch break. A walk in the country also improves your work performance. Even small sporting exercises during the break improve your biorhythm. Dimmed lighting conditions in the evening prepare your body for sleep. This will make you fall asleep faster.

Electronic devices interfere with falling asleep. Smartphones, tablets and the like have no place in bed if you have trouble sleeping. In addition, it is easier to sleep in a darkened room than in a bright one. The physician Dr. med. Carsten Nolte ready for you.

Problems falling asleep are not uncommon. Many people suffer from insomnia. According to a survey by Techniker Krankenkasse, almost every second woman and every fourth man is affected. However, if your sleep disorders persist for several weeks or even months, you should consult a doctor.

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