Some pointers for a better night's sleep

Why is healthy sleep so important?

The quantity and quality of our sleep has a great influence on the entire body, among other things because....

..sleep promotes performance

People who get enough sleep are demonstrably fitter - physically and mentally - and suffer less from daytime fatigue. This not only helps you to get through the day better, but also to achieve your full performance potential in sports, for example.

...sleep supports regeneration

Those who are not rested make it more difficult for the body to regenerate sufficiently from physical exertion. Lack of sleep reduces growth hormones and increases the stress hormone cortisol, which has a negative effect on your mood, digestion and muscle growth, for example. In addition, the risk of injuries increases.

..sleep trains the memory

While we sleep, our brain runs at full speed and processes a multitude of sensory impressions. We also "practice" skills that we have acquired during the day. Enough rest is therefore not only necessary for a balanced psyche, but also helps our brain to reach its full potential.

..sleep changes fat cells

Sleep has an effect on the production of various hormones, including those that control fat cells in the body. The hormone insulin removes fat cells and lipids from the bloodstream to prevent fat deposits - and this hormone decreases when you are not sufficiently rested. 

How can I improve my sleep?

Find a routine

Getting up and going to bed at about the same time every day helps the body follow its natural biorhythms. Fixed rituals, such as doing certain actions in the same order (brushing your teeth, reading a book for 20 minutes, etc.) also get the body in the right mood for the following night and allow it to rest. Of course, particularly relaxing activities can be helpful here, such as a few stretching, breathing or meditation exercises.

You are what you eat (and drink)

Stop eating late and heavy in the evening, and stop drinking excess fluids. A full stomach or bladder will make your body struggle overnight or cause you to interrupt sleep by going to the bathroom. You should also avoid nicotine, caffeine and alcohol, especially in the evening. Alcohol in particular may make you tired at first, but in the end it leads to significantly poorer sleep quality because it reduces the deep sleep phases.

Pay attention to your surroundings

The room in which you sleep should be well ventilated and rather cool. 18 degrees Celsius is considered the ideal sleeping temperature. If this is too cold for you, it is better to use a thicker blanket instead of turning up the heating and sleeping in warm, dry air.

Away with the cell phone

The smartphone, but also the TV, laptop, etc. emit so-called blue light, which has a negative effect on the release of the sleep hormone melatonin. It is best not to have a TV in the bedroom at all and to deliberately put the cell phone in another room in the evening and to read a book (preferably nothing too exciting) directly before falling asleep. If you do need or want to use your smartphone or similar device right before you go to sleep, at least make sure to activate the appropriate blue light filter or night mode on the device.

Exert yourself during the day!

If you have really exerted yourself during the day in sports and your body needs extra rest, you will be able to sleep better. However, make sure you don't go full throttle again and get your heart rate up just before going to bed, as this can be more sleep-disturbing. Overall, however, there are different scientific findings on this topic, which make different statements about how late in the day exercise is still sleep-promoting and from when sleep-disturbing. Here it is simply a matter of trying things out and finding your personal ideal rhythm.

Don't check the time

As difficult as it may be, if you find yourself lying awake in the evening, don't look at the clock. The sight of time passing ("What, it's that late already. Then I can only sleep for X hours?!") will only stress you out that much more.

Only go to bed when you're tired

In order for your brain to really associate bed with sleep, you should keep the waking phases in it to a minimum. So only go to bed when you're really tired and, if necessary, get up again if you find yourself tossing and turning in the evening. Instead, you can, for example, read a book in the living room or listen to quiet music until you really feel tired again.

What you can do today...

Ideally, you should always keep your bedroom tidy and if possible, remove things from the room that stress you out, such as a desk full of paperwork. Basically, you should briefly reflect in the evening on what else is on your mind and possibly stressing you out, and if possible, take care of those things briefly before going to bed. For a restful sleep, a tidy environment, but also "tidy" thoughts are important. It can also help to briefly write down your current worries and things that occupy you mentally, instead of just dealing with them in your head. 

As you can see, there are many ways to positively influence your sleep and give your body a rest. If, despite all these measures, you still suffer from massive sleep disturbances, please do not hesitate to consult a doctor. Problems falling asleep and staying asleep can also have various medical causes.

Your Holmes Place Team wishes you a restful sleep!

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