How to solve what ails your sleep

Sleep is one of the basic pillars upholding human health – whether physical or mental. That’s no secret and recently it has been talked about more and more. How does that sound to people that have trouble sleeping or are plagued by sleepless nights? I could speak about this all day and sadly also all night. 

Many people are plagued by different sleep disorders and there are plenty of recommendations, ideas and cultural wisdom available to treat them. How should you tackle sleeplessness and achieve a restful sleep. My subjective perception is that I have tried everything there is to try. Afterall, I have been battling sleeplessness for years. I don’t think that I have completely won this battle, but I have definitely achieved significant improvement. From 4 hours of sleep, I have reached 6 and even 7 a day, if I’m not currently stressed out. Additionally, I have supported the deep-sleep phase. This is already sufficient for me to allow me to function without feeling like my cognitive functions and memory are on the level of an aquarium fish. 

So, what do I do when I can’t sleep? 

The foundation behind my sleep is a regular sleep schedule – going to sleep and waking up at the same times every day, even on weekends. Yes, I wake up at 6 on weekends as well but it does not bother me. My body has its own rhythm and I follow it regardless of day or week. 

I have relaxation rituals that I follow whenever I get into bed because they help my mind calm down – no TV or phone, no blue-light. Only a book belongs in my bedroom. If its not too cold outside, I sleep with my window open. If its freezing outside then I at least properly ventilate the room before sleep. I invested in a high-quality mattress, black-out curtains and a feather-stuffed pillow and covers which help my body thermoregulate. 

What (not) to consume during the day, for better sleep? 

I cut back on stimulants – I don’t drink coffee after morning or alcohol, even if people say that a glass before sleep helps, I do not recommend it. These substances only disturb your sleep a reduce its quality, even if it feels like you are sleeping longer. 

My smartwatch has shown me that one of my major issues is deep-sleep – or its absence. This is also why I sometimes feel like I am awake all night. This is why I did a lot of research on how to support my deep-sleep cycle. 

What works for me are supplements before sleep – magnesium, which helps me fall asleep and the herbal remedy ‘about your SLEEP’ which improves the sleep cycles. The mixture of herbs calms you down and helps with digestion and blood pressure. 

What else can you do for yourself and your sleep? 

Stay active during the day – regular exercise can help improve your quality of sleep. However, avoid exercising before sleep because that can stimulate your body more and make falling asleep much harder. For deeper sleep I have found breathing exercises to be very helpful. They help me manage my stress which is one of the most common causes of sleep disorders. 

Even now, you might be thinking; “Why should I do so much just to fall asleep? Something that is completely normal and uncomplicated for basically the rest of the world?” … Healthy sleep is a key factor for your overall health and sleeplessness has serious implications for your life and productivity. You don’t really have to be a professional athlete or a manager to care about your ability to concentrate, good mood, mental stability or the elimination of cardiovascular diseases. Personally, I feel every bad night that I have vs. the good nights of sleep when I am able to reach a deep and quality sleep – I have more patience with my kids, I’m more creative at work and I actually enjoy going to the gym. 

So; Go sleep people!