Do you have difficulties falling asleep at night? Are you lying awake, telling yourself how important it would to be asleep but fail to doze off? And when you finally succeed, is your sleep light and you wake up several times during the course of the night?
Unfortunately it does not get better the next night even though you get up dead tired in the morning. You struggle to get through the day focused. Paradoxically, the more you think about it, the more difficult it will be to finally find rest and fall asleep.
What can I do?
In addition to psychotherapy, good sleeping hygiene helps to improve the quality of sleep. Note, e.g. the following points:
- eat something light in the evening
- do not exercise during 2 to 3 hours before bedtime
- do not drink caffeinated / alcoholic drinks, alcohol and do not take drugs towards the end of the day
- avoid screens (TV, mobile phone, tablet) at bedtime
- maintain a short ritual at bedtime (for example, reading)
- get up at the same time every morning
- if you have an especially hard time falling asleep in the evening: do not stay restless in bed, but get up