Why do people sleep when they are hot

Warm showerers sleep longer: these seven tips will help you fall asleep

Warm showerers sleep longer: these seven tips will help you fall asleep

Pills unnecessary: ​​Warm baths and gentle finger pressure often help with insomnia

Six to ten percent of the Swiss suffer from insomnia. Many of them resort to high-risk medication. As scientists have increasingly been able to show in recent years, there are more harmless yet effective alternatives.

Take a warm shower 90 minutes beforehand

US researchers have found that warm showers or baths help you fall asleep and also make you sleep deeper. Provided you do it around 90 minutes before going to bed in 40 to 42.5 degrees warm water. Research director Richard Castriotta from the University of Texas explains the warm water snooze effect with the fact that we begin to lower our core body temperature around an hour before bed rest. But this often does not work, for example when it is very warm or stress keeps the body on its toes. Then you can stimulate this mechanism with warm water. As a result, the blood moves quickly into the hands and feet in order to dissipate heat from the inside of the body. Castriotta says: "This initiates the cooling down necessary for sleeping."

Acupressure pretty much sure helps too

Acupressure, like acupuncture, has certain stimulus points in its sights, only that these are not poked, but rather massaged with the thumb, finger, elbow or knee. According to Jerome Sarris from the University of Melbourne, studies on their effectiveness are sparse, but the trend is positive.

Tai chi and yoga are suitable for seniors

In Tai Chi and Yoga one should learn to promote oneself into a state of deep relaxation. "Seniors can also use these techniques - and they often suffer from insomnia," emphasizes Sarris.

Sport increases the need for regeneration

Sport is also an option because it increases people's need for regeneration and thus sleep. "But in a comparison with Tai Chi, it did a little worse," reports Sarris. On the way to a good night's sleep, relaxation seems to be more important than the level of fatigue.

At least valerian drops don't do any harm

On the other hand, the data situation becomes downright chaotic when it comes to herbal sleep aids. Regardless of whether valerian or lavender, whether St. John's wort or hops - sometimes they show their effectiveness in studies, sometimes they don't. Which is mainly due to the different extracts that are used in the tests. In one result, however, they were clear: their risk of side effects is much lower than with benzodiazepines, for example. As a rule, there is no harm in trying.

Attention helps with homeopathy

This also applies to the globules and drops of homeopathy. However, their effectiveness is also controversial. After all: in a recent study from India, they ensured that the test subjects slept longer and then felt more relaxed. The drugs were tailored to each patient individually. A doctor questioned and diagnosed him in great detail - and that is often the best medicine.