Cell phone, alcohol and co.: The are the 5 biggest sleep robber

Some 25 percent of adults in Germany suffer according to the health reporting of the Federal government of sleep disorders.

In addition to Stress and illness-related factors, including daily use items and habits can make for poor sleep – especially the Top 5.

1. Temperature

“Stay cool”, this is especially true in the bedroom. You should make sure that the room temperature is between 16 and 19 degrees Celsius. If you like, you can also still a bit cooler overnight, but not below 12 degrees.

In addition, cooling bedding to choose, such as Jersey, linen or silk.

And the brain also benefits from the cooler ambient temperature, since it will be more supplied with blood. In addition, it stimulates the burning of fat, because the body temperature.

2. Alcohol

A sleeps after drinking alcohol is usually faster than otherwise, however, a “nightcap” reduced REM sleep in the first half of the night and increases snoring risk. Both reduces the quality of sleep and also influence (bad)dreams.

Furthermore, urinary frequency, and thirst to be strengthened, because alcohol deprives the body of water and who has to frequently get up, can’t sleep quiet.

3. Electronics

Actually, you know, Yes: Electronic devices in the bedroom, nothing. The best would be to look for an hour before going to bed on a Display. Even when reading on the Tablet, the release of the sleep hormone Melatonin is disturbed.

A study shows that tablet readers have significantly less REM sleep than book readers. And no excuses: Instead of the alarm clock of the smartphone is simply a mechanical alarm clock to use.

Photo gallery: 11 tips for better sleep

4. Sports

Regular exercise facilitates Sleep onset, a study by the Oregon State University (USA) found. The greater the time span between Training and bedtime, the greater the Benefit to the quality of sleep is. This is because the body releases in sports hormones that keep you awake.

And the more you struggle, the longer the rest period must be before the sleep. Only a quiet movement, like a relaxed evening walk, or a very loose round the wheel are recommended before Sleeping.

5. Work

While lying in bed, you should not plan in the spirit of the next working day. A Job is a Job, and celebration evening celebration evening. Professionals need to have temporal gaps between service and the peace of the night, at least one to two hours.

And who keeps sleeping reduction for disciplined and efficient, is totally wrong: lack of sleep increases the error rate and makes it limp.

Help with insomnia

These books can help to beat insomnia:

“Sleep diary”: this book is to document 90 days of sleep patterns helps to highlight problems. With great Info. It is for 9.99 Euro on Amazon.
“Sleeping miracle. Wide awake in everyday life”: In 7 steps Prof. Dr. Bamberger takes readers to a better and more restful sleep. It is $ 3.99 at Amazon.

Sources

Chang, A. (2015): Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Archived from the original on 05.12.2019. https://www.pnas.org/content/112/4/1232
Loprinzi, P. (2011): Association between objectively-measured physical activity and sleep. Archived from the original on 05.12.2019. https://www.sciencedirect.com/science/article/abs/pii/S1755296611000317?via=ihub

Manu Schmickler

*The contribution of “mobile phone, alcohol and co.: The published the 5 biggest sleep robber” is from FitForFun. Contact with the executives here.