Sleep is not only important for getting through the day, but also for your own health and well-being. A healthy sleep-wake cycle is therefore of great importance. Sleeping through means that the body gets enough sleep each night to regenerate and be fit for the next day. Not sleeping through the night can lead to physical and psychological complaints, exhaustion and insomnia. We explain how you can get rid of problems sleeping through the night.
The best tips against sleeping through problems:
- Try to follow a regular sleep schedule. It is important to go to bed and wake up at the same time every day. This is how you can get your body to develop a regular sleep-wake cycle.
- Create a comfort place. Choose a bed that gives you comfort and make it a place where you feel comfortable. Use the right pillows and blankets to get the best night's sleep.
- Avoid caffeine in the late afternoon and evening. Caffeine is a stimulant and can prevent the body from resting.
- Avoid alcohol before bed. Although a drink will calm you down at first, it can lead to poorer sleep.
- Take an afternoon nap. A 30-minute nap in the afternoon can help you reset your sleep schedule and replenish your energy levels.
- Keep your bedroom dark and cool. In order to get a good night's sleep, your bedroom should have a comfortable atmosphere. Fluctuations in light and temperature can disrupt sleep.
- Avoid sitting for long periods before bedtime. Try not to use screen devices at least 2 hours before bed.
- Do light evening exercises. A short workout in the evening can help you relax and sleep better.
- Avoid heavy meals before bedtime. Eat only light meals in the evening so as not to strain your body.
- Create a routine. A bedtime routine can help you relax and fall asleep faster. Try doing a quiet activity like reading, yoga, or meditation 30 minutes before bed.
what else can I do?
Sleep researchers found that nighttime sleep temperature plays an important role in healthy, restful sleep. A suitable sleeping temperature helps create a comfortable sleeping environment that puts the body in a state of relaxation and stimulates the production of the sleep hormone melatonin.
The ideal sleeping temperature is slightly different for everyone. In general, the optimal sleeping temperature for adults is between 16 and 19 degrees Celsius. This temperature is just right for the body to enter a state of relaxation. However, some people prefer to sleep warmer or colder.
In general, however, it is important that the sleeping temperature is constant over the night. If the temperature rises or falls too quickly, it can disrupt sleep and cause restless sleep. A fluctuating temperature can also cause discomfort and headaches.
An air conditioner can help here, but it often leads to a cold and the acquisition costs are not insignificant. In addition, they cannot take into account the temperature fluctuations of the sleeping person throughout the night. If the body is still warm when going to bed and falling asleep, it cools down over the course of the night or even threatens to cool down. Modern bedding responds to this and supports a balanced climate throughout the night.
Support from space: space technology for better sleep
Modern bedding is able to absorb excess body heat, store it in the textile and release it again when needed. They serve as a kind of heat buffer and can create a balanced sleeping climate throughout the night. But how does that work?
In fact, there is quite a sophisticated technology behind it, which was once developed for NASA. Astronauts are exposed to temperature fluctuations of several 100 degrees in space, which naturally puts a lot of physiological strain on the astronauts in their space suits. The space agency wanted to counteract this so that astronauts can better focus on their actual tasks.
They found the solution in textiles that have tiny capsules filled with wax. This wax melts under the influence of heat inside the capsules and can thus absorb heat. As it cools, the wax crystallizes again, solidifying and returning its energy. The Outlast company now also offers this technology for us earthlings and applies high-quality natural wax to a wide variety of textiles.
Resourceful bedding specialists such as SleepCOOL use Outlast Thermo technology and spoil their customers with a balanced sleeping climate and thus better sleep. According to SleepCOOL, a moisture reduction of up to 48% is possible if the entire "sleeping cave", consisting of pillow, duvet and mattress pad, is equipped with the highly functional bedding.