How simple measures can help you achieve healthy sleep

Approximately one in four people in Germany suffers from sleep disorders – according to a recent survey by the Health Knowledge Foundation. How small changes can make a big difference.

Worse Sleep This can have serious consequences. "In the short term, fatigue, difficulty concentrating, and slowed reactions are common – a risk not to be underestimated, for example in road traffic. In the long term, it can lack of sleep that Impair health", explains the Health Knowledge Foundation "Scientific studies show that sleep, among other things, Immune system, a Metabolism and Endocrine system influenced."

According to a survey by the Foundation for Health Literacy, they 22 percent of people in Germanythat you Problems to have, to sleep through the night, or clearly waking up too earlyFurthermore, they nine percent the respondents Difficulty falling asleep to have. However, restful sleep plays an important role in health and well-being.

Video: An overview of sleep phases

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Simple adjustments for a healthy sleep

What Measures help the so-called sleep hygiene How to improve it? The Health Literacy Foundation provides answers.

⏰ The individual rhythm

First and foremost is a regular sleep-wake rhythmThe natural sleep rhythm is supported by sleeping every day if possible – even on weekends or holidays – to bed at the same time It works. The sleep rhythm should suit the individual's sleep type. For example, so-called "night owls," who get tired late in the evening and want to sleep longer in the morning, find it more difficult to adapt to very early wake-up times. 

Take care during your midday napThis should last a maximum of 20 minutes; people with sleep disorders should avoid it altogether. 

🛏️ A supportive sleep environment

It should be in the bedroom as dark as possible This is important because light can disrupt sleep. "Blackout curtains or blinds, as well as removing bright displays, help to darken the room," advises the foundation. "The alarm clock should also be positioned so that the clock face is not visible at night." Equally important: quiet. "A peaceful night's sleep is essential." quiet environment It promotes sleep. If noise sources such as road traffic or a snoring partner cannot be avoided, ear plug It should be a simple solution.

Furthermore, a Briefly air out the room before going to bed for a pleasant indoor climate, a Room temperature below 18 degrees Celsius is ideal.

💡 Adjust habits

Alcohol It does make you tired, impaired however the sleep quality – especially in the second half of the night, the breakdown of alcohol leads to lighter sleep and more frequent awakenings.

Caffeine, nicotine, and heavy meals can also disrupt sleep. "It's better to..." calming evening rituals“These things help you switch off – such as a cup of warm milk or herbal tea, reading a book, listening to calming music, writing in a diary or doing relaxation exercises,” according to the Health Knowledge Foundation.

All further information from the Foundation for Health Knowledge on this topic sleep hygiene Is there ... here.

Video: Sleep tips in moving images

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Source: Foundation for Health LiteracyDHB now also digital!Simply click here and register for the digital German Crafts Journal (DHB)!