Relaxing sleep

What exactly affects my sleep and what can I change?

Environmental factors

🔸Screen time
Even if it is difficult: try to put the smartphone away earlier in the evening and switch off the TV and the console earlier. As is now known, the blue lights broadcast from the cell phone can keep us wake up for longer and then prevent us when you fall asleep. If necessary, also set the night mode in good time, in which your cell phone display becomes slightly yellowish from sunset and releases less blue light. The formation of melatonin, a fabric that makes us tired, is also inhibited by light. As a result, it is also important to darken the bedroom sufficiently to promote melatonin production.

🔸Sleeping climate
In a musty, stuffy and much too warm rooms, it doesn't sleep so pleasant, doesn't it? If you live in the attic, you will probably only be able to do something about it in summer. However, if it is possible, you should ventilate vigorously and especially before going to bed and, depending on the outside temperature, weather conditions and (un) sensitivity to drafts, can also leave the window open. Of course, this is clumsy in residence near a busy street. Make sure that you are not exposed to too many environmental pollutants such as exhaust gases, as they can be another histamine trigger. Also avoid essential sleep and fragrance oils or fragrance diffusers, because these can be very irritating with a hit. You can find more about smells than trigger here. (Hyperlink to body care and cleaning agents)

🔸Bedding
Maybe your mattress or pillow is also unsuitable for your needs? Or you may be a nightly switzerland and you actually need a more breathable blanket? Reflect about it and feel into you whether you are satisfied with your equipment or there is a need for adaptation. You will be able to advise you in suitable specialist shops. If you suffer from a house dust mite allergy, then you should get special anti-allergic bed linen. Because with allergies, histamine is always involved.

NUTRITION

🔸The right dinner
Our diet also influences how well we sleep. Have you eaten too much or too heavy in the evening and could you find any rest because of the feeling of fullness and that independently of your HIT complaints? The fact that this is actually related to each other could be scientifically confirmed.

Psychological factors & environment

🔸Relaxation (exercises)
How relaxation exercises have to look, there is no way. It is only important that you find a method that helps you personally. Yoga may be super relaxing for some, you may be released with a meditation of sleep that you listen to with Sleep-Timer, but much better to rest. Here are a few ideas:

• meditation
• Light yoga
• gentle walks
• Breathing exercises
• Relaxation/sleep music with relaxing sounds and noises or a story
• Progressive muscle relaxation
• autogenic training
• A warm bath or shower
• Write journaling / reflect on the day / diary
• Gratitude exercises
• Relaxation tea ... how about that Relaxation tea or Good evening tea From our shop? :)

🔸Routines & rituals
According to Duden, routines are given the ability to carry out one or more activities safely and without having to superior. Routines therefore ensure less "mental load" (mental effort) because you do not have to rethink and control your next actions because they are already automatically. So how about a bed routine? Set a order, e.g. when you always brush your teeth and in which steps in front of it or after that you may bring your child to bed, drink your evening relaxation tea, write diary, and and and ...

🔸Friendship and partnerships & current conflicts
Sometimes you take Conflicts With you to bed, whether from relationships or the job. For example, eternal brooding or perfectionism circle the thoughts and the head does not come to rest. It has been proven that this increases the sleeping slat and decreases the sleeping time. Perhaps it will help you to write down thoughts and unresolved conflicts. Place one Notebook next to your bed And write down essential points. You can then talk to yourself that you have stored your thoughts for tomorrow and will then deal with it tomorrow. To do this and to have enough energy tomorrow, your body must now first charge the battery. PS.: Of course it is always dependent on the type and seriousness of the situation and it is always easier said than done, we know that. If necessary, a psychotherapist can also be consulted.

Physical factors

🔸Physical activity
Sometimes you are lying in bed in the evening and may be drained in the head, but you still have totally fidgety legs and does not feel enough out of physically. This can also lead to less relaxed sleep and difficult to fall asleep.

"Physical activity is every movement that causes energy expenditure and includes everyday tasks such as household activities and the way to work."

 With a histamine intolerance, of course, you also have to be careful that physical activity is also mast cell-friendly and in the end you do not trigger histamine release as a stress factor. A separate article on suitable Sport and physical activity You can also find on our blog.

Also note:

"Physical activity, in particular regular sport, can improve sleep quality by influencing adenosine levels and body temperature; if it is exercised too late in the evening, it can lead to sleep disorders because it increases physiological excitement. There are also studies that examine the likelihood of sleep improvement through late physical activity, which are on the induced antidepressant, anxiolytic and Body -warming effects are due to the effect of physical activity on body temperature, because the body temperature falls when falling asleep and physical activity leads to an initial increase in deep body temperature and a faster drop in body temperature.

🔸Cold feet
... are really anything but pleasant and can prevent sleeping. A soothing warm bath, a foot bath or a hot water bottle for the feet can remedy the situation.

🔸Magnesium deficiency, other nutrient defects or medication
Magnesium can have a positive effect on a disturbed sleep. On the one hand, it is involved in the effect of the messenger Gaba, which ensures that the body comes to rest. On the other hand, magnesium relaxes the nerves, the muscles and counteracts muscle cramps that like to appear in the form of calf cramps at night. Therefore, it is also advisable to take magnesium preparations in the evening.

A lack of certain amino acids, a vitamin D deficiency or medication can also lead to sleep problems. It is best to clarify this with your family doctor.

🔸Medicinal herbs
Relaxing herbs such as lavender, passion flower, valerian and chamomile can positively influence your sleep. Drunk one or two cups of tea in the evening or packed into small herbal pillows, these medicinal herbs can be used effectively.