9 Tips for a better sleep

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9 Tips for a better sleep

Who doesn’t know that feeling? You go to bed, looking forward to sleeping, but then spend hours thinking about all sorts of things, create lists in your head and analyze totally unimportant things. All your thoughts round in circles and often, it takes hours to finally fall asleep. That scenario especially happens, when we’re having a bad day, have a lot of stress or are in a bad mood in general. The lack of sleep has a huge impact on our life quality, as well as on our mood, performance and motivation. Therefore I have written down 9 tips for you, that hopefully help you to get enough sleep, fall asleep easier and be more relaxed in the morning!

1. Develop a sleeping routine

If you’re here for a little longer, you already know, that I’m a huge fan of routines. With sleeping routine, I mean that you should try to go to sleep and get up at the same time every day. If you stick to this schedule, it will help your body to optimize the quality of your sleep. I know for sure that it’s hard to set a bedtime that always works. I often find myself at 2am in the morning in front of my laptop and had no idea why it got so late. For the first weeks you can set an alarm clock at night, so you always know when it’s time for you to go to bed. Same thing in the morning! If you practice this routine long enough, you will be pretty surprised because at some point you won’t need an alarm clock anymore. The routine helps your body to set your internal clock!

2. Don’t bring your phone into your bed

Actually, you should avoid any bright screen at least 2 hours before you go to bed. I find this very hard and almost impossible. But sometimes, when I do I definitely feel so much better when falling asleep. Anyway, I wish I would do this every day, but I will definitely try to establish this in my sleeping routine!

3. Don’t eat big meals at night

You should avoid fatty foods at night. It will keep you from falling asleep since your body has to digest. Same thing counts for spicy or very acid food. It’s also very important at which time you have dinner. Sometimes, I caught myself making dinner at 10pm because I totally forgot or had a late lunch. Now I always remind myself to eat dinner between 7 and 8pm. You should avoid eating many carbs and sugar at night. You don’t need that much energy in your food at night. Try plant-based light dinners like my Avocado-Zoodles or a broccoli soup with coconut milk etc..

4. Practice relaxation techniques

I don’t have sleeping troubles all the time, but when I do- it lasts for weeks. Most of the time, it’s when there is something big I have to deal with, when I’m stressed out or when I have thousands things to do and don’t know where to begin. There is nothing more I hate than going to bed in order to fall asleep and then my thoughts keep me awake for hours and hours. On nights like these, it is very important to unwind, to calm your mind and practice relaxation techniques before going to bed. Otherwise, your mind and body will not recover overnight and you will wake up with the same or even worse stress level than before. My favorite technique is very simple: Close your eyes, and watch your breath. Breathe slow and deep. Let your muscle relax and try to feel your way up from the feet to the head. Then try to visualize a place where you want to be right now, or anything peaceful which calms you down. Do this for 5 minutes and you will feel much more relaxed then before!

5. Optimize your Beauty sleep with a Humidifier

That may sounds weird in the first moment but it actually has so much impact on your sleep quality. In the last weeks, we tested the Dyson AM10 Humidifier* and I was honestly surprised which benefits a device like this has. It kills 99,9% of all bacteria due to its UV Cleanse technology. Especially during winter, adding a humidifier to your home has enormous impact of your health. It can prevent and even treat illness. Due to the humidity, the tiny hairs in our nose can do their job and filter out bacteria and viruses which can cause cold and flu.

When you’re not that much into drinking water during the night, you may know this feeling of waking up with a totally dry throat. That happens to me nearly every morning. If you’re using a humidifier this symptom will disappear pretty fast and it was the first thing I noticed after two days of using it during the night. It also has a huge influence on your skin. How come? The humidified air moisturizes your skin during night. I definitely noticed after three weeks of using it, that my lips and hands, which are always dry during winter, were more moisturized than before and feel very soft when I wake up. On top of it, the Dyson AM10 Humidifier has the clean and minimalistic design, which I personally like very much.

For more comfort, it has a remote control so you can easily turn it on/off  from your bed. I don’t think that I would use the humidifier all year long, but since it has a dual functionality and cools the air in summer, it now has a fix place on our bedroom console. Our apartment here in Berlin is in an old building and when I say it’s getting very hot here during summer, it’s totally underestimated! Lasr summer we only had a very ugly fan, which was super loud, annoying and had tremendous electricity consumption. Even if the price is a bit higher, it’s definitely a great investment. My top highlights are: the dual function, that it’s super quiet, the remote control, the hygiene and the super clean design. Did you ever use a humidifier? What are your experiences?

6. Place Lavender in your bedroom

As I already told you in my Relaxing-tips article, Lavender is great to unwind from a stressful day. It helps us to distress and has a calming effect on our body and mind. I love to take a hot bath at night, with some dried lavender and coconut oil. However, if you don’t have the time or opportunity to take a bath at night, you can also try it with lavender oil, which you can buy in every pharmacy or organic store. Depending on the season, you can also place some fresh lavender in a vase on your night table!

7. Take a nap during the day

Try to take a little nap of 10-30 minutes between 1pm and 3pm. You will feel more energized and your energy level is higher than before. But don’t do that nap too late in the day. That will make you even more tired than before.

8. Make your bed to your sleeping-castle

If you don’t feel comfortable in your bed, you won’t sleep that good. Make your bed to your sleeping-castle. Invest in a high-quality mattress and sheets. Make it to the most comfortable place in your home. Personally, I love to have many pillows on my bed. It’s so cozy and it makes me feel more comfortable immediately!

9. Think positive

Try to start- and end your day with a positive thought. I know that it’s very hard to remind yourself on this every day but in the beginning you can write a little note and put it on your night table. You’ll feel so much better when you establish this little point to your morning routine and, believe it or not, it also has impact on your dreams!

Love, Valerie

 

 

*This post ist brought to you by Dyson. All thoughts and opinions remain 100% my own!

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15 Comments

  • Reply
    CHRISTINA KEY
    26. February 2016 at 19:03

    Toller Beitrag! 🙂
    Die Fotos sind super geworden!
    Das mit dem Handy stimmt wirklich! Kaum hat man mal angefangen, eine Mail zu beantworten, findet man kein Ende mehr! 🙁

    Wünsche dir noch ein schönes Wochenende! 🙂 ♥

    XX,
    Photography & Fashion Blog

    CHRISTINA KEY
    http://www.CHRISTINAKEY.com

    • Reply
      Valerie
      28. February 2016 at 9:55

      Danke meine Liebe 🙂 Da gebe ich dir Recht, man will nur mal kurz noch etwas beantworten und dann ist es auf einmal schon zwei Stunden später!

  • Reply
    Krissisophie
    26. February 2016 at 21:37

    Super Tipps! Einen Luftbefeuchter habe ich bisher nie verwendet, hört sich aber sehr gut an, da mein Hals morgens auch manchmal ausgetrocknet, meine Nase verstopft ist und meine Hände im Winter sowieso immer trocken sind. Lavendel soll ja wirklich helfen, es gibt auch extra so Spray, welches man aufs Kissen sprühen soll. Ich mag den Geruch auch, solange man nicht zu viel rumsprüht. 😀

    Ganz liebe Grüße,
    Krissisophie von the marquise diamond
    http://themarquisediamond.de/

  • Reply
    Claudine
    27. February 2016 at 18:21

    Ein Luftbefeuchter kann wahre Wunder bewirken! Ich habe einen seit ca. einem halben Jahr und schlafe besser, habe nicht mehr so trockene Haut und meine Pflanzen lieben es!
    Sollte man sich gönnen, so teuer sind die auch nicht (den hier kenne ich allerdings nicht!)

    Liebste Grüße
    Claudine
    http://www.claudinesroom.com

    • Reply
      Valerie
      27. February 2016 at 18:25

      Ich war ehrlich gesagt auch total überrascht, weil ich nicht gedacht hätte dass so ein Gerät so viele Vorteile hat. Das beeindruckenste finde ich, dass die Haut wirklichs so toll darauf reagiert und mit Feuchtigkeit versorgt wird! 🙂

  • Reply
    Geedy
    28. February 2016 at 4:00

    Your way of telling all in this article is genuinely
    fastidious, all be able to simply be aware of it, Thanks a lot.

  • Reply
    Jackqulin
    28. February 2016 at 6:13

    Thank You so much for your great article and helping out those guys who are really suffering.
    Last few months I can’t sleep well, even I sleep only 1 or 2 hour in every 24 hour. I have tried to sleep in many ways as i could, but failed. every nights sleep comes to me when the sun starts to spread his light. Now I’ll try with your words..
    Thanks http://www.onlinelivingblog.com/

  • Reply
    TheCoupleEats
    28. February 2016 at 21:46

    Great article again ! Valerie, would you mind sharing the recipe for the lavender&coconut bath oil ? Or maybe what brand you get them from if you purchase them ?

    • Reply
      Valerie
      28. February 2016 at 22:38

      Hey 🙂 Thank you! The recipe is really easy. For one bath: mix 3 tbsp (liquid) coconut oil with 3 tbsp of lavender. Let the mix soak for 20 minutes and then put it in your bath tube with hot water 🙂

  • Reply
    Lena
    29. February 2016 at 8:15

    In letzter Zeit bin ich auch von ziemlich doofen Einschlafproblemen geplagt. Die letzte Nacht war besonders schlimm! Daher bin ich für deine Tipps echt dankbar! Ich hasse es, im Bett zu liegen und das Gedankenkarusell nicht ausschalten zu können. Das mit den Atemtechniken und Lavendel werde ich auf jeden Fall mal probieren!

    Liebe Grüße
    Lena | http://www.healthylena.de

    • Reply
      Valerie
      29. February 2016 at 9:15

      Das stimmt, es gibt nichts Schlimmeres als sich hin und her zu wälzen und nicht einschlafen zu können. Ich hoffe dass dir die Tipps helfen 🙂 <3

  • Reply
    Mimi
    6. March 2016 at 9:58

    Wie recht du hast, Schlaf ist so wichtig für uns. Bei der praktischen Umsetzung muss ich mich aber etwas an der Nase nehmen 😉

    Liebe Grüße,
    Mimi
    http://mimilooves.blogspot.co.at

  • Reply
    Westend Birds
    26. April 2016 at 10:51

    Vielen Dank für diesen tollen Beitrag, das sind wirklich sehr hilfreiche Tipps! An Nummer 1 muss ich definitiv arbeiten, Nummer 2 und 5 probiere ich gleich mal aus.
    Ganz liebe Grüße,
    Julia
    http://www.westendbirds.com

  • Reply
    Philipp
    28. November 2016 at 16:01

    Valerie, da sind echt noch Sachen dabei, die ich noch nicht ausprobiert habe!

    Ich hab selbst lange schlecht schlafen können und heute auch schon gelöst, aber ehrlich gesagt machen mich diese Sachen schon neugierig, besonders diese Luftbefeuchtung. Ich habe wegen einer Hauterkrankung gerade morgens trockene Haut und das hauptsächlich in den kalten Monaten. Sollte ich vielleicht mal ausprobieren mit diesem Gerät, das scheint wohl gut zu helfen!

    Ansonsten stimmts total was du sagst. Ich finde deinen ersten Schlaftipp direkt mal toll, denn das hat auch mir besonders gut geholfen. Ich bin lange einfach immer irgendwie schlafen gegangen und hab mich morgens gewundert, warum ich total fertig bin. Seitdem ich eine kleine Abendroutine und eine gleiche Schlafenszeit habe, kann ich richtig gut einschlafen und habe eine tolle Nacht. Oft haben mich abends noch viele Sachen beschäftigt und belastet, deswegen schreibe ich mir heute alles einfach auf. Meditation ist eine Sache, die ich direkt danach mache und die ich besonders empfehlen kann, das unterschätzen die meisten und oft schlafe ich dabei auch schon direkt ein. Ich bin einfach entspannt, sorglos und nichts belastet mich. Wirklich schön, wenn man dann morgens genauso entspannt und motiviert aufwachen kann!

    Was ich noch empfehlen kann, ich bin echt lichtempfindlich nachts und mach mein Schlafzimmer deswegen stockdunkel, wirklich keine Lampe brennt. Hab auch schon gehört, dass manche aus diesem Grund auch schon im Kleiderschrank geschlafen haben, aber ob das so gut ist?

    Liebe Grüße,
    Phil

    • Reply
      Valerie
      28. November 2016 at 16:19

      Hey Phil, Danke für dein Kommentar. Es freut mich wirklich sehr, dass ich dir mit den Tipps helfen konnte. Das mit der Meditation kann ich nur unterstreichen. Dafür werde ich mir in nächster Zeit auch mehr Zeit nehmen. Liebe Grüße, Valerie