Waste money on pre-workout

Never waste time that you could use sleeping.

"Sleep is the most effective way of refreshing our brain and physical health every day - to date this is Mother Nature's best approach to death," says American neuroscientist Matthew Walker. Not only in the long term, but also in everyday life, sleep has a lot of positive effects.

On a physical level:

  • Strengthening the immune system.
  • Strengthening or regeneration of the nervous system.
  • Obesity Prevention.
  • Prevention of high blood pressure.
  • Prevention of premature aging processes.
  • Regeneration of the skin.

  • On the spiritual and spiritual level:

    • Depression prevention.
    • Strengthening the ability to concentrate.
    • Mood lightening.
    • Reduction of the risk of accidents.

“We do so much to stay fit and healthy and spend money on nutritional supplements and beauty treatments, but with sleep we have a wonderful natural remedy at hand. In our performance society, sleep is often only perceived as unproductive time. However, if you look at the positive effects - including on productivity - good sleep has a much more significant role, ”says psychologist Christina Stefan, who specializes as a sleep-good coach.

Information overload manager

In addition, the amount of demands and information that people in industrialized countries are exposed to on a daily basis has grown exponentially over the past hundred years and continues to do so. However, the brain's capacity to sort and process this flood has not grown to the same extent.

“During sleep, the day's information is filtered and sorted, what is deleted and what is stored in long-term memory. If sleep is too short or poor, it is like starting the new day with insufficiently empty memory. The consequences are a lack of concentration and a higher susceptibility to errors, which can have serious consequences in many professions, ”says Christina Stefan.

Homemade sleep disorders

Instead of dreaming of the beneficial effects of a good night's sleep, however, more and more people have to count sheep. Christina Stefan: “A current study by MedUni Vienna shows that sleep disorders have increased massively in the last ten years. When asked, every second adult said they woke up regularly at night. That figure was only 26% in 2007. 30 percent of respondents said they had trouble falling asleep. In 2007 that was only 6 percent. "

The reasons for this are partly homemade. Cell phones and tablets have found their way into the bedroom. “The display lighting of the electrical devices has a high proportion of blue light, and this has a stimulating effect on the brain waves of many people and delays the release of the sleep hormone melatonin. In this way we artificially lengthen the day and wonder when the fatigue gets bigger and bigger and the weekend is no longer enough to recover, ”explains Christina Stefan.

“Also, the content we deal with is often not suitable to calm us down. For example, when we read discussions on Facebook or a late-night e-mail reminds us of what to expect at work the next day. Incidentally, even after reading positive content, our brain is busy processing it for a long time instead of switching to sleep mode, ”Stefan continues.

Sleep well tips from the sleep well coach

  • Surroundings. A bedroom should be a pleasant retreat, neither a lumber room nor an office. It should also be rather dark and as quiet as possible and free from electronic devices (including standby lamps) such as TV or PC.

  • Room temperature. The optimal room temperature is 16 to 18 degrees, for older people it can also be 20 degrees. If the bedroom is too warm, the body is not cooled enough and sweating occurs. High temperatures also prevent the formation of the sleep hormone melatonin.

  • Regularity. If your sleep pattern is mixed up, you should pay particular attention to regularity. End daytime activities that occupy your mind or stimulate you (PC work, sports, television, difficult conversations ...) an hour or two before bed.

  • Fixed times. It is just as supportive if you get up and go to sleep at the same time every day (i.e. also on weekends), if possible.

  • A regulated scheme also helps with sleep disorders. This signals to the brain that it is time for sleep mode. A calming ritual often helps, such as reading a few pages in your favorite book, listening to relaxing music or meditating.

  • Alcohol is not necessarily helpful as a sleep aid. Although it reduces the time to fall asleep, especially because beer makes you tired, it also lowers the wake-up threshold. The consequence of this is that you sleep more restlessly, wake up more easily and the nightly regeneration is significantly impaired. The nightly relaxation factor is also reduced as a result. Cocoa, milk with honey or a soothing herbal tea are therefore much healthier "bedtime treats".

To person
Mag. Christina Stefan is a psychologist and, as a sleep-well coach, has specialized in helping her clients to get a restful night's sleep. www.christinastefan.at