More than a third of the Swiss population suffers from problems falling asleep or sleeping through the night. The reasons are manifold. One of the main causes is daily stress. Stress is accompanied by unpleasant emotions, tension, excessive demands, worries, fears, pressure and hectic. Many things easily get us emotionally out of kilter.

Our emotional experience during the day has a lasting influence on how we sleep at night. This is because emotions influence our hormonal system, as well as our autonomic nervous system. So it's not surprising that chronic sleep disturbances are linked to elevated levels of the stress hormone cortisol. Just five minutes of anger or rage leads to an increased release of cortisol.

What can we do to reduce our stress levels and reduce our sleep? Enclosed are seven tips:

  1. Digital sunset: Among other things, blue light slows down the release of melatonin, the sleep hormone. That's why you should stop all activities on your smartphone, computer and TV at least 60 to 120 minutes before going to bed.
  2. Bedroom: Ideally, it should be so dark in your bedroom that you cannot see your hand in front of your eyes. This is because our skin has light sensors. In addition, the temperature in the bedroom should be between 16 and 20 degrees. You should only be lightly dressed, as a low body temperature promotes sleep.
  3. Regularly take cold showers: This may sound paradoxical, since we supposedly relax by taking warm showers. However, with cold water you not only strengthen your vessels, but also your autonomic nervous system. There is a shift from the sympathetic to the parasympathetic nervous system, which we absolutely need for a good night's sleep. Thus, cold showers help to relax. At the beginning, the body must be warm.
  4. Sports: People who exercise a lot use up a lot of energy and therefore fall asleep faster in the evening. A walk in the evening is already quite sufficient. It gets you out in the fresh air, which helps you sleep better. But be careful... Avoid intense sports too late in the evening (at least four hours apart). Otherwise, your body temperature will be raised, which in turn will affect the quality of your sleep.
  5. Be careful with heavy food, alcohol and coffee: 80% of our immune system is located in the intestine. It should be able to recover during the night and not have to worry about heavy food. You should consume alcohol at least three hours before bedtime and caffeine at least five to eight hours before.
  6. Order in the bedroom: Dis order in the bedroom also causes disorder in the brain and thus stress. This can be done with just a few simple steps. The effect is amazing. So get rid of the dirty laundry, the bed freshly made and freshly aired, order on the bedside table, etc. A tidy bedroom automatically creates more order in your mind. So you are calmly prepared for sleep.
  7. Self-hypnosis: Self-hypnosis is known to activate the body's own self-healing powers and reduce stress levels. With the help of self-hypnosis you can positively influence physical and mental processes if you use it regularly. This includes falling asleep quickly and sleeping easily through the night. Here you can download the file for free.

I wish you a restful sleep! 

Interesting links: