Daily Habits • 04.10.2017 • Runtastic Team

Trouble Falling Asleep? These Tips’ll Have You Resting Peacefully

Do you have problems falling or staying asleep? You’re definitely not alone. More than 30% of the population suffers from some form of insomnia. For women, the tendency toward this is nearly double. Sufficient sleep is extremely important if you want to stay healthy and active. Check out our tips to learn how you can fall asleep more easily.

6 Interesting Facts About Sleep

1. Nearly 50% of the population claims to sleep 6 hours or less per night. The ideal amount of sleep is between 7 and 8 hours.
2. We spend ⅓ of our lives sleeping.
3. A REM cycle usually begins around 90 minutes after falling asleep. Typically, all REM cycles combined make up 2 hours of your sleep time.
4. In order to sleep well, the body has to cool itself down. Your body temperature and your brain’s sleep-wake rhythm, or circadian rhythm, are closely connected. That’s the reason why hot summer nights often leave you unable to doze off peacefully. The ideal temperature for sleeping is between 16°C and 21°C (60°F – 70°F).
5. A chronic sleep deficit can increase the risk of developing diseases like Alzheimer’s and diabetes.
6. Try replacing your pick-me-up coffee with a 20-minute snooze. One benefit of power naps is that they can provide you with more energy than 2 cups of coffee. The energizing effects also last longer. More than 20 minutes of power napping isn’t recommended though, as you will feel more drained than before.

Infographic sleep

Why are well-rested individuals healthier? Because a lack of sleep is harmful to the immune system. If you get plenty of sleep, it’s easier to stay fitter and healthier. You have more energy, too. Too little sleep, however, can leave you feeling moody, and even depressed.

Can’t fall asleep? Rest easier with these tips:

1. Cut down on the coffee. Caffeine stays in the bloodstream for 6 or more hours. Avoid drinking coffee after 3 pm. If you’re craving a coffee later in the day, make it decaf.
2. Open the windows in your bedroom at least 5 minutes before you plan to go to bed. That fresh air works wonders. An overly warm room is not conducive to a good night’s sleep. If possible, keep your windows cracked throughout the night.
3. What about a 15-minute bedtime yoga session? Or maybe some relaxing evening meditation? These kinds of peaceful, relaxing activities help you to come down from a long day and slowly turn your brain off.
4. Don’t surf the internet in bed! Try unwinding with a good book or keeping a journal instead.
5. The darker your sleeping space the better! Most people claim to sleep better in darker rooms. Prepare yourself for a good night’s sleep by gradually dimming the lights throughout the evening.
6. Avoid excessive amounts of alcohol in the evening, which can inhibit your ability to benefit from your REM cycle.

Infographic sleep

Eating better to sleep better

Your eating habits also affect your sleep, and that affect can be both positive and negative. Reach for something on the lighter side for your evening meal. Filling, fatty foods sit heavy in your stomach. Ideally, you should finish dinner around 3 hours before you plan to head to bed. If possible, include foods rich in magnesium or potassium in your dinner, as these minerals are known to relax the body and lead to deeper, more restful sleep.

The 6 best foods for a good night’s sleep:

Infographic sleep

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Runtastic Team

We work non-stop to deliver diverse, quality content to help you live better with Runtastic. Whether you’re looking to drop some weight, fit extra movement into your day or improve the quality of your shut eye, you’re sure to find suggestions and inspiration here on our blog!


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