How do I get perfect sleep

Which really helps you fall asleep

Had another sleepless night? Many people struggle with difficulty falling asleep. It is often stress and worries that deprive us of a well-deserved rest.

If you have permanent problems falling asleep, it is better to see your family doctor. Sometimes an examination in the sleep laboratory or with a psychiatrist or neurologist makes sense. Short-term remedies are promised by many tips such as warm milk, exercise before going to sleep or the famous sheep count. Everyone has their own method. But what really helps? We put the most famous tricks and home remedies to the test:

The good night milk

The glass of warm milk with honey is a popular home remedy. Many swear by its sleep-promoting effects. "However, the effect has not been scientifically proven," says Professor Dieter Riemann, sleep researcher and psychologist at the Freiburg University Medical Center. It is true that milk contains the hormone melatonin, as does the amino acid tryptophan. Both are sleep-promoting substances. But the amount is too small to really help you fall asleep faster. "Warm milk is more likely to have a psychological effect," suspects Riemann. It makes you full, relaxes and helps to calm down.

Counting sheep

Probably the most famous sleep aid can actually help. Counting is a very monotonous and low-stimulus process. It distracts you from problems and thoughts that may be preventing you from sleeping. Of course, the sheep are not the deciding factor. Other calming, low-irritation thoughts can also have a drowsy effect. It also helps to imagine a beautiful landscape. It is important that you relax while doing this. If you put too much pressure on yourself while counting sheep, you will really be prevented from sleeping. It is worth doing relaxation exercises during the day. This makes them easier at night.

Reading as a sleep aid

A sensible and useful method: Reading, like counting sheep, helps you switch off. However, only as long as the reading does not stir you up too emotionally. Also, it is better not to read directly in bed.

TV keeps you awake

Television is less suitable than reading. The blue light emitted by TVs as well as computers and smartphones seems to inhibit the production of melatonin. It can thus prevent falling asleep quickly - despite the effect of falling asleep in front of the television.

Sport - but not too late

Those who do sport get tired and can sleep better afterwards. Sounds logical so far and is also correct. However, body and mind need time to switch off after sporting activities. This is why you shouldn't do any sport at least two to three hours before going to bed. The ideal time is in the late afternoon. This leaves the body enough time to calm down.

Watch out warm showerers

Does showering before bed help you have a quiet night? Depends on. Taking a cold shower stimulates the circulation and is more likely to drive away tiredness. It is different with a warm shower or a bath. The body warms up, which can make it easier to fall asleep. Thick socks can also help. However, it is well known that socks are not to everyone's taste in bed. The temperature in the bedroom plays a role in falling asleep. It should be around 18 degrees.

Alcohol - at the expense of deep sleep

The after-work beer is popular with many. In fact, alcohol helps you fall asleep more quickly. But: alcohol consumption leads to less deep sleep. As a result, you wake up more often at night. Anyone who consumes large amounts of alcohol over a longer period of time can permanently disrupt their depth and continuity of sleep.

There are many sleep myths - our video explains some of them:

Is there a perfect way to fall asleep?

Probably not. Most of the remedies have a primarily psychological benefit. No matter whether these are herbal teas, milk or the numerous other foods that are said to have a sleep-inducing effect. The placebo effect plays an important role in falling asleep. That is why everyone has to find out for themselves what is the best way to lull them to sleep. It is important that the body and brain come to rest. Therefore one should avoid stress in the evening if possible [9313] and get in the mood for bedtime with a relaxed evening program.

Having established habits is also helpful. Rituals such as reading, taking a short walk or drinking a glass of milk often make it easier to fall asleep. With it you can literally program the body for sleep. He then, for example, firmly connects reading with the upcoming night's sleep and adjusts accordingly. The bed should only be there for sleeping so that the body does not associate it with any other activity. Fixed bedtime is also recommended.

The desperate attempt to finally fall asleep usually only leads to the opposite. Then you quickly get into a vicious circle in which you lie brooding in bed and certainly not come to rest. In such cases, it may be better to get up again and take a few minutes to distract yourself with something else to do. For example, listening to music or ironing. When you have sorted your thoughts, go back to bed.

Serious and persistent sleep disorders can only be alleviated to a limited extent with these tips. In these cases, it is better to contact your doctor.