Anyone who struggles with sleep problems knows how negatively a lack of sleep affects physical and mental health. Various, usually very simple measures that improve the quality of sleep can help in this situation. You can also use CBD sleep drops, a natural preparation to optimize your nightly rest phases.

Why we need a good night's sleep

During sleep, not only does our body regenerate, but our brain also processes the information and impressions of the day. If we don't get restful sleep, this can lead to a variety of problems. We suffer from fatigue, are irritable, find it difficult to concentrate and are less resilient. Productivity is out of the question, and we are more prone to errors and have a shorter reaction time, which poses a significant risk of accidents and injuries.

Lack of sleep also leads to serious long-term health problems, including heart disease and depression. Diabetes, weight gain, high blood pressure and constant headaches can also be long-term consequences of chronic sleep deprivation.

Healthy sleep doesn't just mean spending enough hours in bed. Healthy sleep also means a high quality of sleep, meaning that we need to sleep deeply and without interruptions.

Also interesting: How much sleep is healthy?

What influences healthy sleep

There are various influencing factors that determine the quality of our sleep. The first of these is the sleeping environment. It is in the nature of things that we sleep better in a quiet, cool and darkened room than in a noisy, bright and warm room. The quality of the mattress also influences our sleep, as do poor quality pillows or comforters.

The quality of our sleep is also significantly influenced by our sleeping habits. We often talk about sleep hygiene. This includes things such as a regular sleep-wake cycle, avoiding screens before bedtime, avoiding heavy food and stimulants shortly before going to bed and creating a relaxed sleeping environment.

In addition to personal sleep hygiene, however, there are some factors that we can only influence to a limited extent. Occupational stress, fear of illness or worries about family members can disrupt our sleep. Relaxation techniques such as meditation, yoga or breathing exercises can help to reduce stress and help us fall asleep. CBD sleep drops with melatonin and lavender have also proven to be a good alternative, helping to regulate the body's circadian rhythm and help you to calm down.

Of course, there are also various health problems such as depression and chronic pain that severely impair sleep. In such cases, it is important that you seek professional help.

In addition, a balanced diet and regular physical activity play an important role in the quality of sleep. If you exercise during the day, eat a healthy diet and avoid alcohol and nicotine as much as possible, you will be able to sleep better in the evening.

Also interesting: Always tired: What helps against chronic tiredness?

Tips for healthy sleep

Sleeping well is not that difficult. With these tips, you can help yourself to fall asleep and stay asleep more easily.

Humans are creatures of habit. It is therefore very important that you develop a sleep routine. Ideally, you should go to bed at the same time every day and get up at the same time; this also applies to days off on vacation or at weekends.

A comfortable sleeping environment is essential. You should quickly replace your old, uncomfortable mattress with a high-quality model. This also applies to pillows that are too soft, blankets that are too thick or scratchy bed linen. Also make sure that your bedroom is quiet, dark and cool. Noise and light are poison for healthy sleep, as is an atmosphere in the bedroom in which you don't feel comfortable.

Many people watch TV or scroll through the endless expanses of the internet on their smartphone before going to bed. This is exactly what you should avoid at all costs, as the blue light from screens disrupts the human circadian rhythm. The secretion of melatonin, the hormone that regulates the sleep-wake cycle, is slowed down. As a result, you can't sleep and stay awake.

If you suffer from sleep disorders, relaxation rituals can also help. Make time for meditation or yoga. If that doesn't suit you, a warm bath or a good book are suitable alternatives.

To help you fall asleep and stay asleep, it is also important that you only eat light meals in the evening. You should also avoid large amounts of liquids, especially in the form of alcohol. Regular physical activity can also help you to sleep better. It is enough to walk to the supermarket every now and then rather than always driving.

Of course, everyone is different and not all tips will suit your personal situation. It is also important to remember that it can take some time for your body to get used to your new sleeping habits.