Many people take their professional and private problems to bed with them. Constant availability and sensory overload exacerbate mental stress and thus stress-related sleep disorders. Body and mind remain under tension and are unable to relax.
Unfinished tasks, unresolved conflicts, massive anxiety or even upcoming stressful situations – thoughts circle from one topic to the next and don’t want to calm down. We show you the best relaxation exercises to help you fall asleep better.
Too much brooding causes insomnia
In these hectic times, we often lack the time to relax and recharge our batteries for the demands of everyday life. The causes of nervousness and restlessness vary, but the consequences are always the same: body and mind lack the necessary rest. It is impossible to fall asleep, no matter how tired you are when you go to bed. You put yourself under additional pressure when you go to sleep because you want to wake up the next morning feeling rested, and you end up doing the opposite. The result is a lack of sleep, which makes the following day a misery. You perform less well, react irritably and quickly become exhausted. This leads to more stress and problems, which in turn prevent us from resting at night. Our tension continues to build up – a vicious circle.
Stress can only be endured in the long term if we are able to rest in between. If we don’t get any rest over a longer period of time, this has consequences for our body. Our defences against illnesses are weakened and infectious agents can attack us more quickly. Constant stress also attacks the psyche. Without rest, depression, burn-out and more can develop. Many after-work activities do not contribute to relaxation.
Offline mode ensures pure relaxation
The exciting film on TV, the constant gaze into the blue light of the computer or the stimulating phone call with friends do not allow you to switch to rest mode. The body cannot switch from stimulation to relaxation at the touch of a button. This prolongs the time it takes to finally fall asleep.
Relaxation exercise: classical music
Did you know …
… that pieces of music with 60 to 70 beats per minute are ideal for falling asleep, as this tempo corresponds to the heartbeat?
Many classical pieces of music have been proven to relax our brain and help us to calm down. In general, music to fall asleep to should be as calming as possible.
Relaxation exercises make it easier to fall asleep
Self-help measures can help to prevent problems falling asleep and staying asleep. These include rituals that emphasise the difference between work and leisure or stress and relaxation.
One such signal is, for example, changing from work clothes to leisure clothes when you get home. Daily tasks should be finished at least two hours before going to bed. If you get tired, you should switch off the TV, especially if you are watching stimulating or upsetting programmes. This will also prevent you from falling asleep restlessly in front of the TV.
Regularly going to bed at the same time helps to establish a sleep rhythm. This helps not only children but also adults to fall asleep. Even if you don’t fall asleep, it’s best to stick to regular sleeping times. A sleep deficit that occurs in one night quickly evens itself out if you consistently stick to your sleep rhythm.
Sport or exercise distract you and make you tired – as long as you give your body enough time to readjust to the rest phase. A strenuous workout in the gym should be finished an hour before you go to bed. A relaxing walk, on the other hand, can round off the evening before going to bed. It can also create a physical distance from an environment in which relaxation is difficult. Reading a book is just as ideal an evening activity as listening to an audio book or soothing music. Warm baths and massages help you recover from stressful days and tire you out quickly.
FACTS
That’s ‘fragrant’ at night!
Fragrances also create the right sleeping atmosphere. The scent of a fresh apple next to the bed is an old household remedy that contributes to relaxation. Lavender or aromatic oils also give off a calming scent.
Active strategies against sleep disorders
Relaxation of body and mind can be supported with special methods. With yoga, tai chi, autogenic training or progressive muscle relaxation, you can concentrate on posture and breathing techniques away from stressful thoughts. Even and deep breathing calms the body, promotes blood circulation and relaxes the muscles. Meditation is suitable for mental distraction from stress and worries.
It is best to deal with specific problems in a targeted manner and long before going to bed. To-do lists, notes or a sleep log help you to deal with problems, narrow them down or not forget important tasks. Before going to bed, thoughts should revolve around positive topics or reflect on pleasant events of the day.
CONCLUSION
Stress, anxiety and high work and family pressures …
… cause sleepless nights for almost everyone at some point. During the day, you are tired and unable to perform. It is important to actively counteract this negative spiral of poor sleep. There are many ways to review your own lifestyle and change it to a sleep-promoting day and evening rhythm.
Exercise, nutrition, relaxation, balance, structure and the right distractions from everyday life – all of these should be addressed in order to achieve restful sleep.
