Falling asleep

Relaxation exercises

Try to shake off the concerns of the day when preparing for bed. If you are still tense when trying to fall asleep, relaxation exercises can provide the solution. Yoga, meditation or other therapeutic disciplines can help here. There are also run-of-the-mill exercises that everyone can do, without having to train or go on a special course.

Exercise 1: breathing

A relaxation exercise for the body; lie on your back, as relaxed as possible, and breath in and out a couple of times. Try to concentrate only on your breathing for five minutes: in – out – in – out. You can also count as you breathe: one - two - one - two. You will see that you will often fall asleep before the five minutes have passed.

Exercise 2: tensing / relaxing

Another relaxation exercise; tense your left foot and keep it tense for five seconds. Release the tension and feel the relaxation. Wait a couple of seconds and do the same with your right foot, your legs, hands, arms shoulders, neck and head.

Exercise 3: run the film backwards

There are also methods that work according to the time-honoured ‘counting sheep’ method; they relax the mind. For instance, this one; Lie on your back and think about what you did last before getting into bed, such as undressing, washing or brushing your teeth. Then think about what you did before that, for instance watching television. And so go further back in time. In this way you run the film of the entire day in reverse. Don't think about the things that happened, just watch … By the time that you arrived in your thoughts at the moment that you got out of bed in the morning, you will be so relaxed that you can enjoy an exquisite night's rest.

Get up again after 20 minutes

If you don't manage to fall asleep within twenty minutes, be sensible and get up again. It is better to do something simple, instead of fretting in bed, just until you feel sleepy again. You do not need to look at the clock; it is the intention that you don't lie awake in bed for a long time, so that you only associate your bed with sleep. Remain in the other room for as long as you like. Only go back to bed when you are feeling sleepy. If you still cannot fall asleep, repeat the procedure.

Hypnic jerks

Those who experience hypnic jerks when falling asleep should not go to sleep too close to their partner. Especially if the partner also has difficulty in falling asleep.

Temperature

To make it easy to fall asleep it is recommended that the ambient temperature should be between 16 °C and 25 °C.