No. 02/2006 – Healthy Sleep – Recreation in Bed
A deeply relaxed sleep is important for our body regeneration. Physically as well as psychically we must relax during the night to keep well and fit. Scientists make a difference between the so-called dream sleep and deep sleep. Whereas we digest events and psychical problems in our dreams our body will relax during deep sleep.
You can do a lot for a healthy and quiet sleep. For example, an optimal bed furnishing will contribute essentially to sleep well and through the night. Also regular sleeping times and an optimal room ambient temperature will help.
You can do a lot for a healthy and quiet sleep. For example, an optimal bed furnishing will contribute essentially to sleep well and through the night. Also regular sleeping times and an optimal room ambient temperature will help.
Bedding for well-being
Be honest – how old is your bed furnishing? Is it five, ten or even more years old? You should consider that the life time of mattresses and bedding is not unlimited. Depending on material and care a change will be necessary after 6 to 8 years at the latest. A comparatively small input which will be worth while – after all, we are passing two thirds of our life in bed. And if we don’t sleep well, this may lead to fatigue, indisposition, lack of efficiency and concentration.
A small checklist showing you the key criteria for the choice of your bedding:
- Which mattress will meet your requirements? Consult your specialised dealer. The mattress should comply with your body and your weight. Advice: You should try it and lay down on it at the dealer’s!
- Are you often sensible to cold or do you perspire easily? In the first line the climate in bed is influenced by the duvet. The thermal properties of the duvet depend on the filling material. From lightweight summer duvets to warm duvets in winter – you should decide according to your personal needs. Whether modern synthetic fibres, wool / animal hair or downs – each material has got its specific advantages.
- Also when sleeping we perspire. Please see to it that the beddings are breathable and that a temperature balance is possible.
- To sleep well is also subject to an adequate duvet. If it is not big enough your feet will be cold and you can’t sleep. For persons taller than 1.80 m a duvet of 155 x 220 cm is advisable.
- Do you often suffer from tension of the neck muscles? An optimal pillow will help to avoid this. Instead of the usual pillow size of 80 x 80 cm you should prefer a size of 40 x 80 cm for your head and for ensuring to sleep well. This size is more comfortable for your back. If you suffer from severe tensions you should better use a special bolster.
Additional advice for sleeping well:
Do you belong to those persons who don’t sleep well at night? Apart from the optimal bed furnishing also other measures may improve the quality of your sleep.
How to create optimal sleep conditions:
How to create optimal sleep conditions:
- Keep your sleep times regular, i.e. if possible go to bed at the same time and get up at the same time.
- See to an optimal bedroom ambiance. A quiet bedroom which can be darkened and a room temperature of not higher than 14-18° C would be perfect.
- If you can’t sleep get up and go to bed later when you are tired.
- Don’t take analeptic drinks with caffeine such as coffee and tea during the last two hours before going to bed.
- Don’t go to bed neither with an empty nor with a full stomach. The last meal should have been taken at least 3 hours ago.
- A hot footbath and hot milk with honey or cocoa have a soporific effect.
- Try to relax before sleeping. Relaxation exercises, e.g. Yoga or autogenic training may be useful.
- Sport activities will help you to sleep, however, not just before going to bed. In the evening a short walk may bring you weariness too deep for anything but sleep.
If you want to know more about the varied offers of German brand products you can directly ask the producers for information material. Here you will find contact and e-mail addresses!
