Sleep better – dream better: your UTF sleep guide
Although sleep is our daily companion and we all spend a third of our lives asleep, even in today’s high-tech world we know very little about it. One thing is certain, though: sleep is certainly no evolutionary mistake. After more than a hundred years of research, not even the sleep researchers who study our internal biological clock know exactly why we sleep.
At the same time, there is almost nothing that has fascinated people as much as this mysterious state of nightly unconsciousness: the moment when each of us has to let go and surrender to the unknown. In antiquity it was a gift of the gods; in the Middle Ages it inspired fear and dread like a little death. Artists of the Renaissance drew inspiration from dreams, and since the second half of the 20th century we have been trying to optimise it.
It is missed or ignored, sometimes cursed, celebrated or used. Sleep is like a moody partner. The less sleep we get, the more we long for it. Unfortunately, we live in the sleep-deprived 21st century. Many people in the large industrialised countries report problems with sleep. Always online, tired but wired, nights too bright and too loud. We want good sleep back. After all, we now know that poor sleep is just as unhealthy as eating badly. One of the basic requirements for good sleep is the right environment.
That’s why we’ve put together a few general tips on a good sleep rhythm in this article. If you have persistent sleep problems, please see a doctor.
It’s all about rhythm
To sleep healthily in the long term, it can help to get used to a regular sleep-wake rhythm. That means going to bed and getting up at the same time on weekdays, weekends and holidays alike. Especially if you’re a sociable party animal or a brand-new parent, this won’t be easy – but try to get a routine into your sleep phases as often as you can. Ultimately, what matters is adapting your sleep times to your individual needs. It may already help to schedule them so that, for example, you get enough sleep before work. One more little tip: bright light can help you wake up in the morning.
Power naps
The much-underestimated power nap can work wonders. In many Asian cultures, an afternoon nap or a short power nap is even allowed at work and completely normal. It recharges your batteries, and you can concentrate better. However, the right length is important: your power nap should not exceed 20 minutes.
Your bedroom – your happy place
Your bedroom should be a place of relaxation where, if possible, you avoid noise, light and electronic devices such as TVs, computers and the like. The ideal room climate for sleeping is around 16 to 18 degrees Celsius and about 40 to 60 per cent humidity. A houseplant or two isn’t just pretty to look at. If you find it hard to switch off in the evening, you could also consider a room diffuser with essential oils such as lavender – many people find the scent pleasant and relaxing. Make sure you only use 100% organic, very high-quality oils; just a few drops are enough.
Food & drink
Try not to eat meals high in fat or carbohydrates in the evening. Otherwise your gut will be busy digesting all night, which can make for restless sleep. Protein-rich, low-carbohydrate foods are a better choice. You should avoid caffeine and alcohol as a nightcap. Drinking enough will help you avoid waking up thirsty – water or mild, caffeine-free teas such as rooibos or herbal tea blends are a good choice for this.
Bedtime rituals
It can help to develop different bedtime rituals to close the day and wind down inwardly. That might be listening to music or reading a book, but a cup of caffeine-free tea can also be part of your evening ritual. In the end, all that matters is that it feels pleasant and relaxing to you. If you’re one of those people who find it hard to stop the merry-go-round of thoughts, you could try a few relaxation techniques. There are already many apps with meditation techniques, such as Calm or Headspace.
Time is honey
We hope these tips on sleeping better have helped you a little. But there’s one more thing we’d like to say: don’t expect too much from sleep, otherwise it will give you an even wider berth – because pressure to perform and time pressure are sleep’s greatest enemies.
So we recommend a new motto: instead of “Time is money”, perhaps it should be: “Time is honey”.
