Longer days, more daylight, less need for sleep. In summer, we feel fit, or at least fitter than in winter. During the warmer season, we need half an hour less sleep on average because daylight alters our hormone balance. If you happen to have trouble sleeping, certain substances can help you fall asleep and stay asleep better.
Does good sleep affect your health?
The ancient Greeks viewed death and sleep as similar states. According to Greek mythology, there were even two brother gods responsible for them: Hypnos was in charge of sleep, and his brother Thanatos was responsible for a gentle death.
Today, we know that while poor-quality sleep does not lead to death, it does harm your health in the long run. Well-known sleep scientists like Dr. William Dement of Stanford University assume that 90 percent of good health and well-being is attributed to restful sleep. So what could be healthier than relaxing at night!? However, according to a study by the Robert Koch Institute, not everyone enjoys a good night's sleep. It suggests that one in three Germans suffers from sleep disorders.
Natural tips for a good night's sleep
1. Ventilate
As a rule, only air out the room in the evening before going to bed. On warm days, darken the bedroom during the day. The ideal temperature for falling asleep is between 16°C and 19°C.
2. Drink
Compensate for fluid loss from sweating. You shouldn't wait until you are thirsty to drink. Drink at least two to three liters of liquid throughout the day: water, light juice spritzers, or unsweetened herbal or fruit teas. Avoid drinking large amounts right before going to bed. A full bladder disrupts your night's rest.
3. Sleepwear
Make it easier for your skin to breathe. Light, airy sleepwear made from natural materials such as cotton, linen, or bamboo fiber helps with this. Choose high-quality natural textiles over synthetic fabrics.
4. Eat the right evening meal
A lot can be achieved through diet for a restful night's sleep. Eat light meals in the evening, such as vegetables—whether steamed, sautéed, or raw. Opt for fish instead of meat. Fiber, proteins, and healthy fats, such as unsaturated fatty acids like Omega-3, allow us to sleep deeper and better.
5. Ashwagandha: Cool nerves day and night
Ashwagandha, also known as the sleeping berry or winter cherry, is a traditional medicinal plant from Ayurvedic medicine with versatile effects. It strengthens inner balance and promotes sleep. It has been used for thousands of years as an energy booster, for stress relief, and for better sleep quality. It is said to shorten the time it takes to fall asleep and improve the deep sleep phase.
6. Fiber for peaceful nights
Fiber promotes intestinal activity and ensures healthy gut flora. A study by Columbia University in the US found that the time taken to fall asleep is shortened with a diet high in fiber. Study participants who ate saturated fats and sugar in the evening had poorer sleep quality.
7. Melatonin: The conductor of sleep
Melatonin is a substance produced by the body that regulates our internal day-night rhythm. This sleep hormone is the antagonist to serotonin. The body produces melatonin in the dark at night. There are certain foods that contain melatonin and others that promote the production of this sleep hormone. Milk contains the sleep-promoting hormone melatonin, which helps to shorten the time it takes to fall asleep.
Nobilin Sleep
Fall asleep and sleep through the night faster
8. Valerian & Hops: The perfect sleep duo
Both plants have long been used as natural sedatives. The combination of valerian root and hop cones shortens the time it takes to fall asleep and ensures you stay asleep longer. Hops and valerian are also used for nervous restlessness.
Conclusion
There are many causes for sleep problems. Whether it's hormonal changes, such as those during menopause or caused by Premenstrual Syndrome (PMS), brooding, or diet—numerous factors can influence our sleep quality. Before reaching for sleeping pills, there are ways to improve sleep quality naturally.
Would you like to know which products can improve sleep? Find out more here.
