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Better to fall asleep and sleep through the night Fall asleep quickly - 29 tips for a quick nap

By Matthias Kemter

Tired during the day and wide awake in the evening - unfortunately this is the normal state for many people. We reveal 29 tips and tricks to help you fall asleep better.


A third of all Germans suffer from insomnia. You wake up again and again during the night or cannot even fall asleep in the evening. Problems falling asleep increase the lack of sleep. What you can do if you don't sleep through the night and want to go back to sleep quickly, we'll tell you in the article.

Tips for falling asleep - 29 tips and tricks in the video

# 01 - Reading: Reading calms you down and has a decelerating effect.

Anyone who picks up a book in the evening benefits in several ways. When reading, the head has to get involved in the text and that distracts from the stress that disturbs sleep. In addition, a routine develops that adjusts the head for sleep. A study by the UK Sleep Council showed that people who read regularly before going to sleep sleep 39% better. The head comes to rest through reading and the routine and at the same time the quiet routine trains you to fall asleep more quickly in the evening. The brain activity also promotes vocabulary and trains memory.

# 02 - Drink tea: Tea has a calming effect.

Many types of tea soothe the nerves and help you fall asleep better. Not only the classics like chamomile and valerian tea help you fall asleep. There are also many other types of tea that have calming effects. Other teas that you can drink to help you fall asleep are: lavender tea, lemon balm, catnip, passion flower, juniper berries and, of course, special sleep tea blends.

# 03 - Ventilation: Sufficient oxygen promotes restful sleep.

Sufficient fresh air in the bedroom not only helps you fall asleep better, it also promotes more restful sleep. If you can, you should sleep with the window open or tilted. However, sleeping with the window open can also have a negative impact on sleep. Temperatures that are too cold and street noise are more likely to disturb the night's sleep than to help with sleep problems. If it's too cold or noisy outside, ventilate the room for 10 minutes before bed to let fresh air into the bedroom.

# 04 - Rituals: Fixed processes make it easier for the body to fall asleep.

The same processes have a great effect on evening tiredness. After a few days of fixed evening rituals, the brain associates the actions with sleep and you automatically get tired and can fall asleep better. It is important that the rituals bring calm into the evening. Reading a book in peace is more suitable before going to sleep than watching a loud action film.

# 05 - Let go of thoughts: and create space for rest and sleep.

Letting go of thoughts is often easier said than done. However, it can help if you imagine that you put your thoughts aside overnight and only deal with them again the next day. That creates space for sleep. The other way around, it can also help to give space to thoughts before sleep. Write down your thoughts and get them out of your head.

# 06 - Home remedies for falling asleep: milk with honey

It has not been scientifically proven that the famous home remedy "milk with honey" actually helps you fall asleep. The sleep-promoting substances in milk are far too low to have a noticeable effect on tiredness. Nevertheless, the milk with honey has a psychological effect. It makes you full, relaxes and can help to calm down.

# 07 - Counting sheep: Monotonous and low-irritation tasks help

Counting sheep can actually help you fall asleep, although this is not due to the sheep, but to the monotonous and low-irritation task. The idea of ​​a quiet place can also help you fall asleep. The only important thing is not to put yourself under pressure.

# 08 - Meditation: Meditation brings a distance from awake thoughts

With a meditation before going to sleep, the attention is directed to your own body and thus away from thoughts that keep you awake. Studies show that regular meditation also improves the overall quality of sleep. By meditating, you strengthen mindfulness, which in turn helps you to distance yourself from stressful thoughts.

# 09 - Fresh bed linen: for a more comfortable environment and restful sleep

A freshly made bed is not only good for hygiene, it is also more cozy as it creates a more pleasant environment. Give your bed a nice bed linen and let it air out from time to time. You will see that your bed will be much more comfortable and the quality of sleep will improve.

# 10 - Avoid nap time: Napping around the day affects the rest of the night

Napping in the afternoon will help you get through your lunchtime lows, but if the midday nap lasts longer than 20-30 minutes, it can affect your night's rest. Rather, tackle the problem of midday fatigue at the root and ensure a longer and better sleep at night.

# 11 - No alcohol: Alcohol ensures restless sleep

In fact, a glass of wine or an after-work beer promotes tiredness at first. When it is later broken down in the body, sleep becomes significantly more restless due to the stress. This makes it more likely that you will wake up during the night. In addition, the alcohol relaxes the tongue and throat muscles, which often leads to snoring.

# 12 - Warm feet: Cold feet keep the body awake

In fact, cold feet can make it difficult to fall asleep. Cold feet feel uncomfortable and uncomfortable things keep you awake. In addition, the body temperature has to drop by almost one degree to sleep. When the limbs are cold, it is harder for the body to drop in temperature because the blood vessels are narrowed and the blood carries less heat to the outside. If you tend to have cold feet, put on cozy socks.

# 13 - Avoid late-night caffeine: Caffeine affects the quality of sleep

Coffee is a wake-up call and helps to wake you up or to get through a lunchtime dip. In addition to coffee, caffeinated lemonades and chocolate should also be avoided within the last 6 hours before sleep. Yes, unfortunately there is also caffeine in chocolate.

# 14 - The right bedroom temperature: 16 to 18 degrees is optimal

The right temperature in the bedroom should not be too warm or too cold to fall asleep. In cool temperatures, the muscles are tense and if it is too warm, the body sweats. In both cases, sleep suffers. Experts recommend a temperature between 15 and 18 degrees.

# 15 - No television, computer or smartphone: The stimuli from the devices keep you awake and inhibit melatonin

The devices prevent falling asleep twice. On the one hand, they increase the mental and emotional activity that keeps us from sleeping and, on the other hand, the blue light on the displays inhibits the release of the sleep hormone melatonin.

# 16 - Train your sleep rhythm: Habit helps you fall asleep

A regulated sleep rhythm makes it much easier for the body to fall asleep and wake up. It is best to try to go to bed and get up at the same time on days off. This trains your internal clock and it will be much easier for you to fall asleep and wake up over time.

# 17 - Yoga: Calm asanas can help you fall asleep better

Doing yoga before bed can make it easier to fall asleep. It is important that the exercises (asanas) are not too strenuous for the body, otherwise the exercises tend to have an invigorating effect. Mobilizing (stretching) asanas should therefore be preferred to strengthening ones. Especially for the final relaxation (Shavasana) you should take enough time, because here the mind comes to rest again. Yoga Nidra is particularly suitable for falling asleep, as the exercises focus less on the body and more on relaxing the mind for the most part.

# 18 - Don't eat heavy: Eating too late and eating heavily affects sleep quality.

In general, you should avoid going to bed on a full stomach. You may still be able to fall asleep well, but the quality of sleep suffers from digestion and you may wake up more often at night and then find it harder to fall asleep. Before going to sleep, the body should have around 4 hours to digest, so as not to impair the quality of sleep. Studies have also shown that eating high-carbohydrates before bed is particularly bad for sleep. Significantly shorter periods of deep sleep were measured in the test subjects with a high-carbohydrate diet in the evening.

# 19 - Lower the shutters: Light inhibits the release of the sleep hormone melatonin

The bedroom should be dark for sleeping. Street lights can already inhibit the release of the hormone melatonin, which is important for sleep, and thus make it difficult to fall asleep. More light is also the reason why we are active much longer in summer than in winter.

# 20 - Autogenic training: Use specific commands to relax the body and fall asleep.

Another good relaxation exercise that is particularly good at helping you fall asleep is autogenic training. Through autogenic training, you learn to relax the body in a targeted manner and thus come to rest. During the exercises you help your body to react to your verbal commands and so you can relax in a targeted manner. Very restless people often need some practice, but it is worthwhile.

# 21 - Warm bath / shower: Warmth activates signals that promote relaxation

A warm bath or shower can help you fall asleep faster by warming your body. The parasympathetic nervous system is activated by the warmth. This reacts with recovery-promoting signals on the body.

If you do Problems sleeping from heat you should take a lukewarm shower. Because on hot summer nights our organism has problems lowering the body temperature at night. This is necessary so that the brain begins to produce the sleep hormone melatonin and so can induce sleep. A lukewarm to fresh shower helps set this mechanism in motion. However, the shower should not be cold, because then the performance-enhancing part of the vegetative nervous system becomes(Sympathetic) active.

# 22 - Don't look at the clock: take the time you need

If you lie awake late in the evening, you tend to keep looking at your watch and despair at the passage of time. But looking at the clock increases the level of anxiety and also prevents us from falling asleep. Turn the clock over and take the time you need.

# 23 - Don't do strenuous things before sleep: Make room for calm in your head before you sleep.

If you work your head until late or do strenuous things such as watching movies, playing video games or reading e-mails, you have too little distance between exertion and sleep. The result is that the head rattles even when you go to bed. Make space for yourself to relax before bed. This will help you fall asleep faster and, above all, more calmly.

# 24 - Breathing Exercises: Take a deep breath and count to 4. The stomach rises slightly.

If you breathe too shallowly, too little oxygen gets into the body and the chest is under constant basic tension. There are many different breathing exercises, but the point is often the same. A long inhalation brings a lot of oxygen into the body and an even longer exhalation brings the chest to relaxation.


  • Lie relaxed on your back in bed.
  • Breathe in slowly but deeply, counting to 4.
  • When you inhale, make sure that your stomach rises, this creates relaxation in the upper body.
  • As you exhale, count to 6 while gently lowering your stomach again.
  • It helps if you create a slight hiss in your throat with your mouth closed as you exhale.

# 25 - Comfortable Environment - A tidy bedroom creates a distraction-free and relaxing environment.

A tidy and ventilated bedroom with fresh bed linen creates a pleasant, relaxed and, above all, distraction-free environment in which you can relax better.

# 26 - Don't force sleep - Those who cramped trying to fall asleep will certainly not find the rest they need.

Unfortunately, you can't force sleep. In fact, the opposite is true. If you try to fall asleep cramped, you will certainly not be able to build up the rest that is necessary for sleep. If you stay up too late and can't sleep, get up and keep busy. Write down your thoughts or make a to-do list for the next day. That can organize awake thoughts.

# 27 - Smartphone on night mode - The night mode reduces the blue light and can make it easier to fall asleep

If you can't do without your smartphone in bed, you should use the night mode when playing in the evening. This reduces the proportion of short-wave blue light, which inhibits the production of the hormone melatonin, which is important for sleep, and supplements it with warmer lights.

# 28 - Relaxing Music - Low-stimulus music can help you fall asleep

Whether music can help you fall asleep depends primarily on your taste, of course. It is important that the music is low in stimulation and quiet. Studies show that classical music without singing is particularly suitable for falling asleep.

# 29 - The right mattress and bedding - A large part of sleeping comfort depends on the mattress and pillow.

Whether a mattress promotes sleep quality or not depends on several factors. When it comes to the degree of hardness alone, body weight, size and sleeping position play an important role. Your mattress should adapt well to the shape of your body. This ability diminishes over time, especially with old mattresses. The pillow also has an important role in supporting the neck. The natural shape of the spine should be supported while sleeping.

Causes of Insomnia

One speaks of a sleep disorder when sleep problems occur over a longer period of time (from 3-4 weeks) and the everyday life of those affected is restricted by the negative consequences (such as reduced performance). A sleep disorder can have many causes. Sleep disorders can be roughly divided into three categories:

Psychological causes

The majority (around 70-80%) of psychiatric patients suffer from sleep disorders as a result of their illness. The most common causes are depression, anxiety disorders and dementia. It is not always easy to judge whether a sleep disorder is the cause or symptom of an anxiety disorder or depression.

A persistent sleep disorder often results in depressive moods and, due to the enormous “stress factor”, it can also trigger a mental illness for the person concerned, which can persist even after the sleep disorder has been treated. In order to avoid secondary diseases caused by the negative consequences of a sleep disorder, it is therefore all the more important to identify the causes of sleep disorders early on.

Physical causes

Sleep disorders can also have physical causes. In addition to infections, the most common physical causes include migraines, snoring and sleep apnea, restless legs and hormonal and / or thyroid disorders. Medicines or drugs can also have a strong influence on the sleep phases. In most cases, other symptoms then appear that indicate a physical cause. However, if the sleep disorder is the only symptom, diagnosis can often be difficult. Important laboratory parameters such as thyroid values ​​and blood count must then be recorded in order to determine a suitable therapy.

Learned causes

The most common reasons for insomnia are learned causes. If physical and emotional causes for the sleep disorder can be ruled out, it is called a primary sleep disorder. In contrast to a secondary sleep disorder, the behavior (sleep hygiene) of those affected plays a major role. Reasons are then misconduct such as irregular bed times, night work or no rest during the evening and night. The inability to switch off and the tendency to brood are also known causes of sleep disorders.

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