HOW DID YOU SLEEP?

FACTS

Wow, is it morning already? We all know what it's like to wake up after a night of little or no sleep.

Sleep is an extremely fickle thing that can come and go for any number of reasons. It's therefore not always easy to pinpoint why you can't sleep. However, given that around 90% of people today don't get enough shut-eye, it's high time we take a closer look at the nature of sleep.

Sleep tight

First of all, regularity and good timing are essential to proper sleep. It's not for nothing that the rising sun is our signal to get up and about, or that the hormone melatonin is released in our bodies at night to help us fall asleep and (preferably!) stay asleep the whole night through. And since our bodies - like any living thing - follow cycles and rhythms, you're better off giving in to this instinct and establishing a consistent time for going to bed and getting up in the morning. An absolute no-no is a "digitalized bedroom," especially in today's world where we tend to use our laptops and smartphones until our eyes close. The radiation and blue light from digital devices have been shown to interfere with the process of falling (and staying) asleep. And by the time we've finally laid our phones down to charge - in flight mode, please! - our brains are no longer able to recharge fully because they have been flooded with images right up until the time we close our eyes and try to sleep.

According to experts, your bedroom should therefore be as minimalist as possible: a comfortable bed with a breathable mattress, a small table, a lamp, absolute darkness, a temperature of 16 to 18 °C, and the perfect nightwear are the ingredients for the kind of sleep we all crave but rarely get.

BIOLOGY

How do you "shut off" your mind?

The exhausted brain

Brains that fail to recharge fully during sleep are unable to think positively and perform vital life-affirming processes. At full power, our brains can properly reflect on our experiences and think creatively and out-of-the-box, allowing us to be empathetic and make smart decisions. But all this requires energy, which is eventually exhausted and must be recharged, like a battery. According to Dr. Michael Nehls, author of the book "The Exhausted Brain," the "charging station" that serves this purpose is located in the hippocampus, which is found in the middle of the brain and named after a seahorse because of its shape. The hippocampus is where are memories are formed, and serves as the control center between short and long-term memory. It has enough space for a day's worth of thoughts, impressions, and sensations that are relayed by synapses in the brain. When these synapses are overloaded (usually at the end of the day), your brain feels exhausted because its hippocampus has run out of space. At night, while we sleep, our brains "recharge," which is another way of saying they process our impressions from the day.

Owl or lark?

When it comes to sleep needs, everyone is different. Some people wake up nice and refreshed after six hours, while others need

ten hours to start the day on the right foot. Most experts recommend an average of seven to eight hours of sleep per night.

We also differ when it comes to when we go to bed at night and get up in the morning. These preferences are determined by our biological clocks and have an impact on the times of the day we are most efficient. In other words, at certain points in your life you're an owl, at others a lark. As babies, we get up early, while during our teenage years we sleep the morning away and want to stay up late at night. With age, we once again become early risers or larks.

Sleep lets your mind run free

Can you think of another exciting thing that happens while we recharge? That's right, we dream! Concretely speaking, dreams occur when the brain processes all the significant thoughts and experiences from the previous day and interweaves them with memories or existing knowledge.

In fact, night after night we get a little wiser. Dreams and their accompanying cognitive processes are not just important to our recharges, but also fundamental to our mental and emotional maturity. You may also experience a pleasant side effect: our brains consider everything we thought about before falling

"It's the possibility of having a dream come true that makes life interesting." - Paul Coelho

asleep as important, and while dreaming, relate this information to previous experiences to offer new approaches to solutions which often feel like eureka moments in the morning.

Finally, a positive mindset anchored in deep faith or conviction or a greater purpose in life can help you fall asleep more relaxed.

SLEEP TIPS

A short meditation

accompanied by deep and steady breathing through the nose can quiet the senses and help you let go.

To allow your digestive

organs to detoxify overnight, try to refrain from consuming fatty foods, caffeine, or alcohol for up to three hours before going to sleep. Instead, nibble on a few nuts.

The right nightwear is vital to your overall sleeping comfort. High-quality, natural materials are pleasant on the skin and breathable to prevent sweating and freezing.

Exercise improves sleep:

Outdoor activities are ideal, for the more sunlight the body absorbs, the faster the natural sleep aid melatonin is released in the evening.

Sleep News

'Accessories' Socks by HANRO

Say yes to socks!

Scientists in the USA discovered that people who got under the covers with socks on their feet fell asleep around 15 minutes faster than those who were barefoot.

Socks create heat by improving the flow of blood in your feet. This causes your body temperature to drop, which in turn provides your brain with the impulse to induce sleep.

Because it's almost the Holiday Season...

Save yourself the stress of last-minute shopping by picking up gifts for your loved ones today! Opt for premium nightwear, loungewear, and lingerie that is both durable and sustainable. Find gifts now at: www.hanro.com

Enjoy the silence

Swiss stone pine has been used as a sleep aid since the 18th century. The pleasant scent of the wood, whose chips are processed into pillow fillings, has been proven to foster sleep. These handy cushions can be placed directly next to your head or level with your eyes or forehead. Attention stomach sleepers!

Did you know that there are 34 different sleeping positions? Sleeping on your back ("supine" position) is excellent for your orthopedic health. Sleeping on your side helps your brain to detox. Sleeping on your stomach is not recommended as this position can be hard on your lower back. Ready, get set, sleep!

With his sleep coach training program, sleep psychologist Prof. Günther W. Amann-Jennson has created an all-new profession. Like personal trainers, who try to improve athletic performance, sleep coaches strive to optimize biological conditions to help people sleep better. Learn more about the training here: www.schlafcoaching.com

Sleep your way to wellbeing

"Over 90 % of our health depends on sleep."

PROFESSOR WILLIAM CHARLES DEMENT