The most important tips
If you wake up at night feeling tired or having trouble falling or staying asleep, you are not alone.
Many people suffer from sleep problems, which can negatively affect their health and general well-being.
But don't worry, we at Indyvit are here to help you! In this article, we will give you some valuable tips on how to fall asleep and sleep through the night, and show you how tailored supplements can help improve your sleep quality. Let's get started right away!
Tip 1: Create a sleep routine
A regular sleep routine is crucial for a restful night's sleep. Try to go to bed and wake up at the same time every day, even on weekends. Your body will get used to this routine and it will be easier for you to fall asleep and wake up.
Tip 2: Create a sleeping environment for relaxation
A quiet and dark bedroom promotes sleep. Make sure your bedroom is well ventilated and has a comfortable temperature. Avoid using electronic devices such as televisions, tablets or smartphones in bed, as the bluish light can make it difficult to fall asleep. Instead, you can calm yourself down with relaxation techniques such as reading or meditation before bed.
Tip 3: Limit caffeine and alcohol consumption
Caffeine and alcohol can negatively affect your sleep. Avoid caffeinated beverages such as coffee, tea or energy drinks in the late afternoon and evening. Alcohol may make you sleepy, but it can disrupt the natural sleep cycle and cause frequent awakenings.
Tip 4: Use supplements to support sleep
Tailored supplements can be a great addition to improve your sleep quality. At Indyvit, we offer special blends tailored to your individual needs. Here are some of the ingredients that have been shown to be helpful:
Melatonin:
This hormone regulates the sleep-wake rhythm and can help shorten the time it takes to fall asleep. Melatonin is banned as a dietary supplement in Switzerland. We therefore use L-tryptophan, which is a precursor to melatonin.
Magnesium:
Magnesium has a variety of positive properties. Among other things, it contributes to the maintenance of normal psychological function.
Saffron:
Saffron is a spice that has been used in traditional cultures for centuries.
Conclusion:
Restful sleep is important for your health and well-being. With the tips mentioned above and customized supplements from Indyvit, you can work on your sleep quality.
Remember that individual results may vary. Give your body the support it needs to sleep through the night and start the day with renewed energy!
Sources:
National Sleep Foundation. "Healthy Sleep Tips." Available at: https://www.sleepfoundation.org/articles/healthy-sleep-tips
Harvard Health Publishing. "Sleep and mental health." Available at: https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health
Sarris, J. et al. "Herbal medicine for depression, anxiety and insomnia: a review of psychopharmacology and clinical evidence." European Neuropsychopharmacology, 2011. Available at: https://pubmed.ncbi.nlm.nih.gov/21601431/
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The 5 Biggest Sleep Myths
Myth 1: "You can catch up on your sleep"
It is a common belief that you can make up for lost sleep from one night on another day. Unfortunately, it is not that easy. Long-term insufficient sleep cannot be compensated for simply by sleeping longer on the weekend. It is best to regularly getting enough sleep to maintain physical and mental health.
Myth 2: "Snoring is harmless"
Many people think of snoring as something harmless, but it can be a sign of a more serious condition called obstructive sleep apnea. This disorder causes breathing to pause during sleep, which can affect sleep quality and increase the risk of other health problems. If you or your partner suffer from severe snoring, it is advisable to see a doctor to check for possible sleep apnea.
Myth 3: "Alcohol helps you fall asleep"
Although alcohol can help you fall asleep faster, the quality of sleep is affected. Alcohol disrupts the natural sleep cycle and can lead to increased nighttime awakenings. It is better to avoid alcoholic beverages before bedtime to promote more restful sleep.
Myth 4: "Sleeping pills are harmless"
Sleeping pills can help with sleep problems in the short term, but should not be considered a long-term solution. They can be addictive and have negative side effects. It is advisable to prefer alternative approaches such as a healthy sleep environment, relaxation techniques and natural sleep aids. If you are considering sleeping pills, be sure to consult a doctor first.
Myth 5: "Insomnia in old age is normal"
It is true that older adults are more likely to complain of sleep problems, but that does not mean that insomnia is normal in old age. There are several factors that can contribute to sleep problems, such as medical conditions or medications. Proper sleep hygiene and consultation with a doctor when necessary can help manage sleep problems in old age.
Sources:
National Sleep Foundation. "Myths and Facts." Available at: https://www.sleepfoundation.org/articles/myths-and-facts-about-sleep
Mayo Clinic. "Sleep tips: 6 steps to better sleep." Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
American Sleep Association. "Sleep and Aging." Available at: https://www.sleepassociation.org/about-sleep/sleep
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How can you integrate these routines into your daily routine?
People are creatures of habit, so new habits are usually slow to implement. It is said that new behaviors only take 66 days to become ingrained. To avoid being overwhelmed and frustrated, you should not implement all new habits at once. You will make it easier for yourself if you tackle the routines gradually. Which of the new habits do you find most difficult? Start with that, because motivation is greatest at the beginning.
And most importantly: Don't let setbacks discourage you and don't fall into the "it doesn't matter now anyway" trap! If it doesn't work the first time, just try again and learn from your mistakes.
Tailor-made sleep for falling asleep and sleeping through the night.
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