Sleep better

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Advice from sleep expert Prof. Dr. med. h. c. Gรผnther W. Amann-Jennson. His most important principle: Don't worry about sleep! Sleep regulates itself if the basic conditions are right.

Autor
Gรผnther W. Amann-Jennson

Prof. Dr. med. h. c. Gรผnther W.

Amann-Jennson

Schlafexperte und -forscher, Institut fรผr Schlafcoaching & Schlafpsychologie, Frastanz, ร–sterreich

  • On Monday, get up half an hour earlier than usual and use the time to wake up properly: get some fresh air, take a short walk, and drink some water. Then have a light breakfast.
  • On Sunday evening, go to bed a little later than usual.
  • Spend the evening in a relaxed atmosphere.
  • Exercise makes you tired: If you are physically active four to six hours before going to bed, you will sleep better. Sex also has a clear sleep-promoting effect.
  • During the first few days after the time change, eat light meals in the evening and drink little or no alcohol. Avoid coffee, tea, or other stimulants up to three hours before bedtime.
  • Maintain a regular sleep-wake cycle.
  • Healthy sleep surface, pleasant environment: cool and dark bedroom, sound insulation, no visible stressors or clocks; avoid electromagnetic pollution in the bedroom.
  • “Turn off your brain” before going to bed โ€“ use relaxation techniques such as progressive muscle relaxation according to Jacobson or autogenic training.
  • If you have trouble falling asleep early, do not immediately resort to sleeping pills. Instead, try herbs such as valerian, hops, passion flower, or lemon balm in the form of teas or lozenges.
  • If you have a sensitive digestive system, adjust your meal times gradually.
  • Create sleep-friendly days (exercise, water, breathing, relaxation, etc.).
  • Avoid artificial light with a high level of blue light (laptop, PC, TV), especially in the evening. Energy-saving lights also emit a high level of blue light.

The ideal bed

Recommendations by the Institute of Building Biology + Sustainability IBN:

Bed frame

  • Made from non-toxic natural materials such as solid wood, rattan, or bamboo โ€“ no large metal parts
  • No finish or vapor permeable finishes (e.g. natural oil or wax finishes)
  • Top edge of headboard to mattress โ‰ฅ 40 cm (16 in) to protect against drafts (especially with cold exterior walls)
  • Rounded shapes to prevent injury
  • Bed height โ‰ฅ 60 to 70 cm (24 to 28 in) for easy and safe getting in and out and to avoid exposure to potential electromagnetic fields from the floor
  • Bed length: body height +25 cm (10 in) / bed width: โ‰ฅ 90 cm (35 in) per person

Bed slats (usually placed on a bed frame or foundation)

  • Frame made of untreated solid wood โ€“ no large metal parts
  • Narrow cross slats or rods made of pre-stressed glued laminated wood โ€“ flexibility should be checked annually; replace worn slats (e.g. in the pelvic area) with intact slats (e.g. in the foot area)
  • Bed slats mounted flexibly, e.g. on rubber profiles or latex strips
  • Adjustable to body weight and/or back problems (adjustable “multi-zone slatted bed frames”)
  • Possibly adjustable head and foot sections
  • Avoid electromagnetic pollution, e.g. do not use electric motors or unplug the motor at night

Mattress

  • Good comfort: flexible and supportive at the same time
  • Optimally coordinated with slatted frame (complete bed system!)
  • Tailored to body weight, typically 12 to 24 cm (5 to 10 in) thick
  • Good thermal insulation and air permeability
  • Absorbs and wicks away sweat
  • Free of metal (e.g. no metal innersprings)
  • Free of toxins, odorless or pleasant odor (may need to be aired for a few weeks/months before use) Natural materials such as kapok, hemp, sheep’s wool, horsehair, coconut, 100% natural latex โ€“ mattresses often consist of several layers of different materials (for more information on natural latex, see GOLSย โ€“ Global Organic Latex Standard and QUL โ€“ Quality Association for Environmentally Friendly Latex Mattresses)

Mattress topper

  • Mattress toppers are easier to air than mattresses because they are much lighter.
  • Replace approximately every 4 years (due to body odor)
  • Ideal: sheep’s wool or camel hair โ€“ good thermal insulation combined with high moisture absorption

Duvet and pillow

  • The right balance between heat insulation and heat dissipation, as sweating or feeling cold can significantly affect your quality of sleep. An all-season duvet is ideal, combining a thicker and a thinner duvet depending on the season or room temperature.
  • Choose a duvet that is appropriate for your height (if you are over 180 cm / 6 ft tall, the duvet should be about 220 cm / 7.2 ft long).
  • Ideal materials: cellulose fibers, cotton, hemp, linen. Animal materials absorb and wick moisture better: sheep’s wool, cashmere, camel hair, or angora.
  • Customized neck support pillows with a supportive or yielding feel (consult an orthopedist if you have neck or back problems).
  • The pillow has a greater influence on the depth of sleep than the mattress, so it is best to try different options.

This is a translation of โ€œBesser schlafenโ€œ

Translator
Katharina Gustavs is a Building Biology Professional in Victoria, Canada, who translated the Building Biology Online Course IBN.
info@katharinaconsulting.com | katharinaconsulting.com

References

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Autor
Gรผnther W. Amann-Jennson

Prof. Dr. med. h. c. Gรผnther W.

Amann-Jennson

Schlafexperte und -forscher, Institut fรผr Schlafcoaching & Schlafpsychologie, Frastanz, ร–sterreich

Gibt es "Passende Magazin Beitrรคge"?: ja

Gibt es "Passende Fragen & Antworten"?: ja

Gibt es "Passende Literaturtipps"?: ja

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Soll "Newsletter" ausgeblendet werden?: ja

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