10 rules for a good night’s sleep

“Sleep well!” Of course, we mean well when we say these words. For many of us, they remain a wish that never comes true, however. 20 percent of Americans suffer from sleep disorders. They have trouble falling asleep, lie awake in the middle of the night, or feel exhausted even after nine hours of sleep or more.

A restful night’s sleep is not only a matter of quality of life and improved performance. Sleep deprivation increases the risk of depression and contributes to obesity. Reasons enough to do everything you can to get a good night’s sleep.

1. Caffeine takes several hours to be metabolized in the body. Avoid consuming caffeinated drinks after lunchtime.
2. If you use appetite suppressants, see if abstaining from them has a positive effect on your sleep.
3. Although it may seem to help you relax, avoid alcohol whenever possible and never use it as a sleep aid. It prevents deep, restful sleep and can lead to nightmares, especially in the early morning hours.
4. Get regular physical activity. For example, take a 30-minute walk or a brisk 10-minute walk two hours before bedtime. This will prevent your blood pressure from dropping too low during the night, which can cause your body to wake up.
5. Instead of rushing to bed, take it slow and let the day come to an end. Take your time to finish any work first. The closer you get to bedtime, the less mentally and physically demanding your activities should be.
6. Make sure your bedroom has a pleasant, relaxed atmosphere. Avoid keeping things in it that remind you of unfinished tasks, such as unread mail or clothes to be ironed next to your bed.
7. Do you have a personal bedtime ritual that you find relaxing? If not, start one. Spend five minutes enjoying the view from your balcony, watering the potted plants in your apartment, or reading a chapter in a good book.
8. Even the smallest noises in your apartment at night can be unnerving. But the more secure you feel, the less they will affect your sleep. Alarm systems that detect intruders at the property boundary and are connected to a 24/7 security control center are the ultimate in security technology.
9. When you wake up at night, avoid looking at a clock or watch. This almost always leads to a sense of distress for people with sleep problems, making it harder to fall back asleep. Instead, repeat phrases such as “Everything will be all right” or “Tomorrow is another day” to yourself.
10. Since a sleep cycle lasts about 90 minutes, set the alarm so that the time until it goes off is a multiple of 90 minutes. For example, 7 1/2 hours instead of 8. During the transition periods between two sleep cycles, sleep is lighter and waking up is much more comfortable for the body. Disrupted sleep cycles can leave you feeling tired throughout the day.

These simple tips are already helping many people. However, if you do not sleep well at least three nights a week for a month and feel impaired during the day, you should see a doctor.