Golden rules for a good night:

Whether in winter or spring, summer or autumn – good sleep is important for regeneration. There are different ways to support this. I’ve listed a few ideas for you below:

  1. Adhere to your bedtime (1 ½ h rhythm).

  2. Make sure the room temperature is correct: 18-20 °C.

  3. Avoid heavy dinners such as raw food, pasta, high-fat food; it is better to enjoy light food (see below).

  4. Make yourself comfortable in bed so that you feel good.

  5. Keep your mind clear: avoid watching TV before going to bed, avoid bright light from your computer or mobile phone and TV.

  6. It is best to meditate at dusk and to go back over the day and its events, so that you have already digested its events for sleep.

  7. A soothing bath/foot bath or some light reading can promote pleasant sleep.

A foot bath for a restful night

Ingredients:

2 tsp lavender blossom

2 tsp lemon balm leaves

2 tsp lime blossom

Preparation:

Put the blossoms and leaves in a container and pour hot water over them. The water should not be boiling, so the ingredients do not evaporate. Let it infuse for 10 minutes.

In the meantime, fill warm water into the bathtub or another larger container and get it ready.

Sieve the blossoms and add the liquid to the foot bath water. Get your feet in and relax!

Nutrition:

People sometimes recommend eating protein in the evening, as, often, sleep problems involve a serotonin deficiency. Melatonin (sleep hormone) is produced from serotonin. For sufficient serotonin, tryptophan is required, which, in turn, is contained in eggs, legumes, meat, cheese, soy, nuts and quinoa. However, I recommend a plant-based diet, so, focusing on a light vegetable dish in the evening. If you get hungry, enjoy a date or warm almond milk with all-natural honey.

What you should avoid in the evening from a nutritional point of view are: coffee, chocolate, alcohol, tobacco, aspirin, paracetamol, vitamin B complex. These foods or medications are stimulants and prevent sleep.

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Irina Simonett

irina.simonett@hin.ch

077 512 19 64 

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