Wie man schnell einschläft: 5 einfache Methoden für schnellen Schlaf

How does sleep improve our health?

Sleep is as important for your health as eating a nutritious diet and getting regular exercise. A healthy amount of sleep boosts memory and metabolism, combats fatigue, clears harmful toxins, and helps your brain recharge.

Most adults need 7-9 hours of sleep a night to function at their best. Children and teenagers need more than adults, with new-born babies needing the most - anywhere from 8-16 hours.

Some people naturally fall asleep quickly, while others struggle.

Some causes of disrupted sleep include:

• Angst.

• Lifestyle choices.

• Work demands.

• Medical conditions.

• Overuse of electronic devices.

A range of methods have gained popularity in recent years to help you fall asleep.

Carlie Gasia, certified sleep science coach, explains that the success rates of these techniques can vary widely as sleep is personal.

"What works best for you may not work best for everyone," she says. "So it is important to try out different techniques to determine what benefits your sleep the most."

1. Guided Imagery

Guided imagery is where you visualise calming scenes such as a flowery field or a sunny beach. You can also focus on sound to create a peaceful inner space in your mind.

2. 4-7-8 breathing

The 4-7-8 technique is a simplified version of pranayama - an ancient yogi practice centred on breathing exercises.

3. Progressive muscle relaxation technique (PMR)

The PMR technique involves tensing your muscles - one at a time - then slowly relaxing them. You can pair it with the 4-7-8 method by practicing your breathing first to release any extra tension. Each step focusses on one muscle group at a time.

4. Military sleep method

The military method was created by American Olympic coach Lloyd Bud Winter. He developed a relaxation technique to help US Navy pilots fall asleep fast in noisy or stressful environments. It's designed to help you drift off within 120 seconds and combines elements of the above techniques.

5. Mindfulness meditation

Mindfulness meditation helps you stay present, detach from negativity, and calm overactive thoughts.

Gasia says: "For anxiety-related sleeplessness, mindfulness meditation or guided imagery can be effective. For people struggling with physical tension or pain, PMR can be helpful. Sleep restriction therapy can help those struggling to fall asleep get back on track by forming better habits."

Sleep restriction therapy (SRT) limits the amount of time you spend in bed. It strengthens your association between bed and sleep. Cognitive behavioural therapy for insomnia (CBT-I) - a treatment for insomnia - is often used alongside it. Because it is a form of therapy, this technique requires guidance from a healthcare professional.

Small changes to your daily sleep habits - sleep hygiene - can also help you fall asleep faster, sleep more soundly, and wake up feeling refreshed.

Gasia emphasises that a consistent sleep schedule is important for falling asleep faster and improving your sleep quality.

She explains: "It helps maintain your body’s sleep-wake cycle - or circadian rhythm - making it easier to fall asleep and wake up naturally at the same times each day."

Here are some tips to help you get a better night's rest:

• Stick to a regular bedtime and wake-up schedule.

• Avoid daytime naps of over 30 minutes - these can disturb your sleep patterns.

• Exercise regularly for better sleep - avoid intense workouts within three hours of bedtime.

• Skip caffeine, alcohol, and nicotine before bed - they make it harder to fall and stay asleep.

• Avoid screen time and reading in bed to help your brain associate it with sleep.

• Don't go to bed hungry or too full - heavy meals disrupt sleep, and hunger pangs can keep you awake.

• If sleep doesn't come, don't force it. Leave the room and do something calming - then go back to bed when you're sleepy.

• Regular exposure to natural light helps regulate the sleep-wake cycle.

• Create a calming bedtime ritual.

Research shows a link between people who have poor sleep hygiene having trouble sleeping, feel sleepy during the day, and even experiencing depression. Therefore, it's important to adopt healthier sleep habits to maintain overall health - whether through small changes in lifestyle and daily routines or by practicing simple techniques.