Establishing an Evening Routine
A recurring ritual signals to the body that the day is over. This could be drinking tea, reading, taking a shower, going for a short walk, or doing breathing exercises.
Trouble falling asleep
Trouble falling asleep often feels paradoxical: Your body is tired, but your mind stays awake. Thoughts keep circling; you plan the next day and replay events in your mind.
A problem falling asleep is often considered to exist when it regularly takes longer than about 30 minutes to fall asleep. Occasional restless nights are normal. If the problem persists over a longer period of time, it should be examined more closely.
Common Causes
- Stress and Worrying
- irregular sleep pattern
- Caffeine too late in the day
- Alcohol in the Evening
- heavy meal
- Screen Light and Sensory Overload
- Exercising very late at night
- Worries, inner turmoil, or emotional distress
- unsuitable sleeping environment
- certain medications or medical conditions
Things That Can Help You Fall Asleep
Reduce the light
Bright light and screen light can disrupt your sleep-wake cycle. Ideally, put away your cell phone, laptop, and TV at least 30 minutes before bedtime.
Putting Thoughts Aside
If you find yourself worrying in bed, you can jot down your thoughts beforehand: What’s on my mind? What do I need to do tomorrow? What can wait until tomorrow?
Calm the Body
Breathing exercises, progressive muscle relaxation, calm music, or a warm bath can help you transition from an active state to a state of calm.
Respect the urge to sleep
Don't go to bed too early. If you lie awake in bed for a long time, you'll start to associate your bed with stress rather than sleep.
In-Depth Topics
Sleeping Through the Night
Waking up briefly several times is normal. It becomes a problem when you regularly lie awake for long periods or wake up feeling exhausted in the morning.
Restful Sleep
It's not just the amount of sleep that matters. Sleep quality is also crucial: deep sleep, regular sleep cycles, and good rest for both body and mind.
Nervousness & Restlessness
Nervousness and inner restlessness can manifest in many different ways: from tension to exhaustion.