5 Tips for Better Sleep

1. Recognizing and Analyzing Sleep Problems

Sleep problems can have various causes, but they often arise from stress, worries, or pain. Persistent poor sleep inevitably leads to significant strain and can develop into what is known as a sleep disorder if it lasts for a longer duration. It is important to distinguish whether one is suffering from difficulties falling asleep and/or staying asleep. In the first step, one should analyze whether they are dealing with a sleep problem or a sleep disorder. In the latter case, you should seek medical advice before the process of sleep optimization can begin.

2. Establishing Sleep Rituals

It sounds spiritual, but it proves to be extremely valuable both in elite sports and as a therapeutic tool. Rituals before going to bed that are associated with positive energies can greatly support the process. This includes, for example, an evening walk through the forest. If ceremonies such as meditating, drinking tea, or progressive muscle relaxation are also part of these rituals, you are doing something good for your body as well.

3. Home Pharmacy with Natural Active Ingredients

Certain home remedies have been used for thousands of years for sleep problems – including the medicinal plant cannabis and the natural active ingredient CBD (cannabidiol) derived from it. It is also clear that consuming lavender, valerian, nuts, bananas, and the like can positively affect sleep. However, it is also important to understand that certain foods are taboo in the evening. This includes classic culprits like caffeine and alcohol, but also excessive amounts of sugar. Studies show that particularly the consumption of sweets in the evening drastically shortens the deep sleep phase.

4. Healthy Nutrition

We all know the benefits, yet it is not always easy to eat healthily. However, nutrition plays a significantly important role. For example, when specifically looking at sleep quality, it can be improved through a high-protein diet. In this regard, hemp protein is particularly suitable. It is not only rich in branched-chain amino acids (BCAAs), contains a high proportion of L-arginine, which is associated with circulation-promoting and blood pressure-lowering properties, but it is also considered a generally easily digestible protein with high bioavailability. Conclusion: Proteins play a role not only in muscle building but are also essential for healthy sleep.

5. Air, Air, and Air

It sounds obvious and is unfortunately often forgotten. That humans need oxygen to breathe is no big news. Especially when falling asleep, an adequate oxygen level in the room is a fundamental requirement for restful sleep. Therefore: A few minutes of cross-ventilation before going to bed and letting unhealthy substances, stale air, and artificial room fragrances disappear from the bedroom.

Sources:
https://focus-arztsuche.de/magazin/gesundheitstipps/gut-schlafen-fuenf-schritten
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8848117/

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