Good sleep is important
During sleep, important regulatory and regenerating processes take place in the body. Sleep is important not only physically but also emotionally and psychologically. Just remember that if you don’t sleep well for several nights, you are often more likely to feel stressed and moody.
How many hours per night?
Opinions differ about how many hours a night is ideal. It is clear that babies and children need much more sleep than adults. As you get older, over 60, the need for sleep usually decreases as well. On average, an adult needs 8 hours of sleep per day. Feel what makes you feel good. If that’s 7 o’clock or 9 o’clock, listen to that.
The Big Sleep Disruptors: Caffeine and Radiation
One of the main culprits of a restless mind that can’t calm down at night is caffeine. Coffee, black and green tea are well-known sources, but did you know that brown chocolate and especially raw cocoa contain large amounts of caffeine?
This may come as a surprise: men and women process caffeine completely differently. The male body is able to break down this substance many times faster than the female body with its other metabolism. This means that especially women over 40 should avoid coffee. That is not only better for sleeping but also better for approaching menopause.
It has been shown that women who do not drink coffee go through menopause much more easily, often without any physical complaints. If you want to stop drinking coffee, gradually reduce it. This prevents unpleasant withdrawal symptoms such as headaches.
Computing is another sensitive point. The radiation from WiFi networks, computers, tablets, and smartphones is very “yang” and therefore activating. In addition, certain colors of light, especially shades of blue, stimulate and activate the brain through your eyes. In sensitive people, this can cause headaches, migraines, and even epileptic seizures in addition to restlessness.
Tips to sleep better and what not to do
Here are the tips for better sleep at a glance. Pick 1 or more to experiment with and see what works for you.
What should you not do if you don’t sleep well?
- Do not do any screen work in the evening after 8 p.m. and do not sit directly in a Wi-Fi field. All internet waves and stimuli via the eyes activate your brain, especially the blue and green tones, and all fast-moving images. So don’t play games on a tablet either.
- Do not eat heavy food or drink strong alcohol after 8 p.m.
- Do not do intensive mental work such as studying or absorbing new information after 8 pm. A relaxing book is fine, preferably with humor.
- If you like to watch TV in the evening, be critical and focus on what relaxes and makes you happy. For example, a nice relaxing film or a documentary about animals and nature. Avoid violence and trouble.
- Do not drink coffee, black or green tea after 11 a.m. and preferably not at all. Herbal tea is allowed. There is a delicious tea from Celestial Seasonings, especially for the evening: Sleepy Time.
- No brown or black chocolate and certainly no raw cocoa.
- Limit the fast carbohydrates and sugars in your diet as much as possible. They cause a lot of anxiety.
What has a beneficial effect on sleep
- Take a walk in the evening and/or do relaxation exercises such as yin yoga or Healing Tao.
- Meditate in the evening: let the energy of the earth flow into your body, let it fill you.
- As soon as you lie in bed you visualize that you are descending a staircase, a long staircase that goes deep into the earth. In the center of the earth, a lovely bedroom has been set up for you. You will lie in the comfortable bed in this safe space in the heart chakra of Mother Earth. You know you are safe and grounded and you can indulge in a wonderful night’s sleep.
- Don’t get caught up in the stream of thoughts that might pass by. Always bring your attention back to your body and breath and visualize that you are at the center of the earth. Thoughts and worries can float by like clouds.
- Nice old-fashioned remedy: drink warm milk in the evening. The proteins in the milk make you relax and fall asleep more easily.
- If you are someone who gets all kinds of thoughts as soon as you lie down, you can put a pen and paper next to your bed to take notes, or a dictaphone to record your hunch. After that, you can easily let go of these thoughts and inspiration because you don’t have to worry about forgetting them.
- Do you feel like you can’t sleep because you’re floating out of your body? Then place a large piece of plastic on your slatted base and spread 2 tablespoons of coarse sea salt over it. Put your mattress back on. You stay comfortable in your body. Ventilate every now and then because it can attract moisture to the underside of the mattress.
- It may also help to play music softly that is specifically aimed at promoting sleep. There are many recordings of theta and delta music on YouTube (the brain waves used for deep relaxation).