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Gentle, natural support for your sleep health
About Zimply Natural You can choose from spagyric recipes that are developed based on the knowledge of our medical advisory board and are Partner pharmacies, with whom we collaborate, are individually manufactured.
The sleep and its importance
Over 34 million Germans report regular Sleep problems. It is difficult or almost impossible for them to fall asleep, they have problems sleeping through the night and do not manage to regenerate and replenish their energy reserves during sleep. The consequence is obvious: lack of energy during the day, exhaustion and constant tiredness. But our sleep is an important component for body, mind and soul. During sleep strengthens your Immunesystem, so we are more resistant to diseases. Our brain processes information and learns in this way. Memories and information are transferred to the long-term memory and stored, due to various other stimuli this is usually not possible during the day. In addition, the hormone melatonin is produced, which repairs cell damage and thus accelerates healing processes. Sleep is the most important regeneration time and influences both physical and mental performance.
We've put together 10 helpful tips to help you find your balance for falling asleep, staying asleep, and resting during sleep. Because insufficient or poor sleep can lead to serious health problems.Â
10 tips for better sleep
During sleep, the body regenerates and the cells are repaired. The mind and soul can also rest and recover by sleeping. During sleep, stress hormones are reduced and the immune system is strengthened. The ability to concentrate is also improved when you get enough and restful sleep. So in the morning, you can be energetic and focused on the tasks of the day. With these 10 tips you will find a better sleep.
1. create a ritual for falling asleep
It can be a cup of tea, reading one of your favorite books. It doesn't matter what, as long as it helps you to switch off. The important thing is to do it regularly so that it really becomes a ritual and your body recognizes the signals. You should make sure that your ritual calms you down physically and mentally and gets you in the mood for sleep.
2. give up the nap --> power nap
People who find it difficult to fall asleep in the evening should avoid taking a nap. If you do not want to do without it, make sure that your nap does not last longer than 30 minutes, otherwise you will fall into the deep sleep phase and getting up will only become more difficult.
A power nap is basically a short nap taken during the day to increase alertness and energy levels. It usually lasts between 10 and 30 minutes and can help restore alertness and focus while providing much-needed rest. Best of all, it's proven to be just as effective as an 8-hour nap!
3. do not force yourself to sleep
If you can't sleep, you shouldn't toss and turn for hours. In this case, rather get up again, make yourself something to drink or read something. "Compulsive sleeping" usually only leads to us worrying too much.
4. houseplants filter the air
Perfumes or strong-smelling creams can also cause sleep problems. Houseplants that absorb carbon dioxide at night, such as real aloe or dragon tree, filter pollutants from the air and improve the feeling of sleep.
5. Pleasant atmosphere
Ban disturbing and too loud things like the TV from your bedroom, find a mattress that suits you & pay attention to the recommended room temperature of 16° to 18°. You should turn off light sources and technical devices so as not to be disturbed. It is also important to use your bed only for sleeping and not for eating, working, etc.
6. Physical activity
Move regularly during the day and power yourself out! Sport stimulates the metabolism and promotes sleep. However, you should avoid intensive training shortly before going to bed, as this can have a stimulating effect. An interval of 2-4 hours before sleep is recommended.Â
7. Find your rhythm
If your job & your daily routine allow it, go to bed at regular and fixed times so that your body can get used to this rhythm & it is easier for it to switch off.
8. Avoid bright light
Especially in the hours before bedtime, you should be careful to avoid bright light. This inhibits the production of melatonin, our sleep hormone. Melatonin regulates our day-night rhythm and is responsible for numerous nocturnal regeneration processes.
9. Proper nutrition
It is important to avoid caffeine and alcohol before going to bed. Caffeine stimulates the nervous system and prevents you from falling asleep and staying asleep, alcohol leads to sleep interruptions and a generally restless sleep. Another tip: try not to eat fatty meals before sleeping, as this stimulates your digestion and can disturb your sleep.Â
