What did you learn when you slept less?

Sleep problems: what to do with insomnia

Trouble sleeping? Too little sleep makes you sick! We'll show you what you can do besides counting sheep.

You lie in bed, tossing and turning and cannot sleep. You finally fell asleep, but you keep waking up. You don't even want to think about the next morning. We all know that. These so-called Difficulty falling asleep and staying asleep belong to the most famous sleep problems.

Why can sleep problems be dangerous?

We only notice how important good sleep is when we lack it. A restful sleep lets us start the new day motivated and full of energy. But that is not all. Our body works at full speed at night.

Damaged cells are repaired and the metabolism is regulated. The immune system is activated and strengthened. At night, the brain has time to calmly process information and store it in long-term memory. You are learning in your sleep, so to speak.

Good sleep helps you lose weight and build muscle. The appetite suppressing hormone leptin increases during sleep. This will make you less hungry the next morning. Your muscles are also built up and regenerated while you sleep. Find out in our article how many hours of sleep are enough.

Consequences of sleeping problems

If your body gets too little sleep, you automatically start the day worse. You are irritated or even faster Overwhelmed. Your body is stressed. Who sleeps badly has Difficulty concentrating. You can't get 100% of your original performance at work, school, or training. You find it harder to learn and keep new things.

Problems falling asleep and staying asleep mess up your hormonal balance. More of the appetizing hormone ghrelin is produced. The result: you are constantly hungry for fatty and sweet foods. As an alternative, you can choose low-calorie, high-protein snacks.

Our snack alternatives

Your muscle growth is also negatively affected by a lack of sleep. Your testosterone production decreases. It is not uncommon for physical complaints such as severe headaches to occur. Lack of sleep can have serious consequences for your physical and mental health. Persistent problems falling asleep and staying asleep can lead to serious sleep disorders.

Editor's tip: If your sleep problems persist, you should consult your family doctor.

Causes of Sleep Problems

Sleep problems can have many causes. Here are some examples:

  • Stress in everyday life or at work.
  • You are currently in a stressful situation (upcoming exam, separation, etc.).
  • Health problems (you are hatching something, pain, allergy or other diseases).
  • Incorrect sleep behavior (you go to bed too early or too late).
  • It's too hot or too cold in your bedroom.
  • You ate too much and too late in the evening.
  • Noise pollution.
  • Too much alcohol, caffeine, or nicotine.
  • Too long nap.
  • Poor evening routine (e.g. watching an action movie in bed).
  • Too late and intense training.

10 tips for sleeping problems

# 1 Create day and evening routine

Try to find a regular daily rhythm and eat your meal at the same times. Think about an evening routine so your body knows that it will soon be bedtime. This is where falling asleep rituals can help. An evening stroll, listening to music or relaxing Breathing and relaxation techniques.

# 2 Your bed and you

Only used your bed to sleep. Your body gets used to it and connects the bed with sleep. Find a bed and mattress that you can lie on comfortably. Cover your bed with sheets that are comfortable for you.

Don't go to bed too early or too late. Anyone who goes to bed even though they are not tired lies awake and tosses back and forth. Read a book if you can't sleep yet or prepare your meal for the next day.

Our tip: Do you need suggestions for your meal prep? In our Article Meal Prep you will find out more!

to the meal prep recipes

# 3 Check your sleeping environment

Check your bedroom. Do you feel good Is the chair with the mountain of clothes too big? Enchant your bedroom in a feel-good corner. Ban upcoming tasks, such as B. the ironing or dirty laundry from your bedroom.

Make sure you have a good supply of oxygen. Ventilate your room before you go to sleep. The optimal sleeping temperature is between 18-21 degrees. Banish clocks from your bedroom or turn them away from you. Constantly looking at the clock to see how long you can sleep leads to stress.

# 4 Avoid disruptive factors

Smartphone, tablet, PC or TV are taboo before going to sleep. The blue light reduces the release of important sleep hormones. Digital stress, like being available all the time, also keeps you awake. Movies and computer games also make it harder to fall asleep because they tie you up and you want to know what happens next.

Make sure your sleeping environment is quiet and dark. Turn off all sources of light and noise. Do you live on a busy street or does your neighbor love to party? Try ear plugs to keep the noise down.

# 5 Balanced diet - the right meal in the evening

Eat healthy! Sugar and fatty foods are heavy on the stomach. Eat an easily digestible and light meal in the evening. You don’t know what to eat? How about with stuffed zucchini? Have a look for inspiration our recipes past.

To the recipes

# 6 Alcohol, caffeine, and cigarettes

Try to limit your caffeine consumption in the afternoon or to give it up completely. Alcohol can also have negative effects on your sleep. You may be able to fall asleep more quickly, but not deeply or through sleep. Cigarettes in the evening can also cause sleep problems.

# 7 Time your workout

Sport helps you switch off. Extremely strenuous exercise or late-night workouts can delay your sleep process. Schedule your workout in the morning or early afternoon. If you can only do it in the evening, then time your training so that you are ready 2-3 hours before bed.

# 8 Stop thinking

Do your thoughts keep you awake or make you startle at night? Distract yourself. For example, you can write down what is on your mind. If you put your notes aside, you put your thoughts aside.

You can count sheep too, as long as you don't get upset about miscounting. All monotonous and calming thoughts support your falling asleep process. For example, you can imagine that you are lying on the sandy beach and listening to the sound of the sea.

# 9 Get a warm shower

A warm shower in the evening or a nice bath can also help you fall asleep. Warm water dilates the blood vessels and relaxes the muscles. But don't shower too hot, otherwise you will stimulate your circulation and wake up again.

# 10 stay calm! Foodspring wishes you a good night.

Conclusion

  • Problems falling asleep and staying asleep are widespread.
  • Too little sleep can make you sick.
  • Only go to bed when you are tired.
  • Avoid sources of light and noise.
  • Distract yourself and think of something nice.
  • Try to find an evening routine.
At foodspring, we only use high-quality sources and scientific studies that support our statements in articles. Read our editorial guidelines to learn how we check facts so that our articles are always correct, reliable and trustworthy.