7 Tips for Better Sleep

With these tips you can finally sleep

• Tip 1: Get enough exercise. This way we can easily switch off our mind. Going for a walk can be enough. Optimal is the endurance training, because here we have monotonous motion sequences and the mind can thus switch off. 
  Qi Gong exercises are also excellent because they calm the nervous system and provide a natural balance of the body's energies. 
• Tip 2: Mobile phone, TV and tablet should not be in your bedroom! According to the latest research, screens emit blue-wave light, which has a negative effect on the release of melatonin and thus on sleep. 
  That is why it is also an advantage if it is as dark as possible in the bedroom. 
  And turn your alarm clock around so you can't look at the display. 
• Tip 3: Eat neither too rich nor too fatty in the evening. When the organs have to digest at night, the body does not rest. If possible, eat something light at this time of day, such as rice and vegetables, or soups. 
  Alcohol does not necessarily make sleep better either. Alcohol disrupts the deep sleep phases that normally repeat every 90 minutes. As a result, we are not really refreshed in the morning and feel exhausted.  
• Tip 4: Write a diary. If you really have a lot of things going through your mind, it will be impossible for you to switch off. Because unconsciously you will think about them again and again.   
  We believe that permanent brooding solves problems. But the solution comes in the pauses when we manage to empty our minds. Therefore, it can also be helpful to keep a diary. There, shortly before sleeping, you write down your thoughts, consciously close it and put it away. This way you can also let go of your thinking. 
• Tip 5: Breathing exercises are a wonderfully simple way to relax the nervous system and thereby fall asleep easily. Deep abdominal breathing is particularly suitable. 
  Belly in on the exhale and belly out on the inhale. 
  For advanced students there is a special breathing exercise called 4-7-8 breathing. 
  Here we breathe in a special rhythm that requires more attention. This exercise from yoga is said to have a profound effect on the nervous system.  
  While doing this, we inhale through the nose for 4 seconds, hold the breath for 7 seconds and exhale for 8 seconds. We do this 4-8 times in a row. 
• Tip 6: Create a pleasant atmosphere. A pleasant atmosphere in the bedroom is also conducive to sleep.  
  Fresh air is very good. Therefore, leave your window open. If this is not possible, then ventilate vigorously in the evening. 
  Remove everything that reminds you of work. This can also be a pile of magazines or books that you have wanted to read for a year. Just the sight of it makes you feel guilty. So, get it out! 
  Even the mountain of laundry and the iron don't really remind you of sweet dreams! 
  Lavender as a fragrance in the bedroom is also said to have a sleep-inducing effect. Just try it out!
• Tip 7: Meditate once a day. Meditation is also an optimal way to prepare for a good night's rest, as it allows the thoughts to calm down naturally. 
  I'll show you a special form of meditation in the next video.