Inner restlessness before falling asleep - what helps?
Do you know this too? An exhausting day is behind you and you fall into bed exhausted. You want nothing more than to simply fall asleep and give your body the rest it deserves? But as soon as you lie down and close your eyes , you become restless and can't fall asleep.
You are not alone with this problem. Many people complain of inner restlessness before falling asleep.
For some, it's just a feeling of unease that prevents them from sleeping, for others it's thousands of thoughts running through their heads at the same time. They are constantly under pressure and even finding relaxation in the evening seems like an impossible task.
This often leads to frustration and irritability - not only in the evening, but also throughout the day. This is because a lack of sleep or problems falling asleep become noticeable.
The good news: There are solutions to get rid of this inner restlessness before falling asleep - even without strong sleeping pills.
Do you suffer from stress?
"Help I can't fall asleep!" - Stress is an omnipresent problem in today's world. According to a 2018 survey of employees, 87% suffer from stress. The main reasons for this were time pressure, emotional circumstances and overtime. At the same time, digitalization is also increasing the feeling of stress. In 2019, 70% of respondents stated that they were available for their boss even when on vacation.
But stress levels are not only rising at work. Due to our constant availability, we also feel increasingly under pressure in our private lives.
We send messages and expect a direct response from others. The various social media channels give many people the impression that they need to be "better" and "more successful". The constant comparison creates latent stress.
At the same time, we have less and less time and it feels like we have more and more things to do. We have the feeling that we are no longer in control of the situation. This "fear" of losing control also causes tension that we cannot reduce.
What is stress and why is it a cause of restlessness before falling asleep?
Stress is our body's reaction to danger on the outside. This internal process dates back to the Stone Age, when danger and fear meant we had to fight - or flee quickly. Your body needs energy in your arms and legs to be able to react quickly. At the same time, your senses are heightened in order to recognize potential dangers. Your body is on alert. The result: you toss and turn in bed; sleep is out of the question.
From an evolutionary perspective, our organism was taken by surprise by industrialization and digitalization and is adapting very slowly to our new living conditions: Our internal stress response is still exactly the same as it was thousands of years ago. Whether a sabre-toothed tiger is baring its teeth in front of us or we are simply under pressure at work - the brain reacts in exactly the same way: with alertness. So your body waits for the sabre-toothed tiger and your mind plans the next day so that you can stay in control.
Other causes of restlessness before falling asleep
Even if stress is the main reason for problems falling asleep, there are other causes that prevent you from sleeping. If you watch TV right before going to bed or spend a lot of time on your smartphone, this can also interfere with your desire to sleep.
This is because your sleep rhythm is influenced by 2 hormones, among others. Serotonin is produced by the body to keep you awake and melatonin to keep you asleep. Production depends on the light conditions. If it is bright, the body produces serotonin, if it is dark, melatonin.
The high blue content in screens inhibits the production of melatonin. This keeps your body awake. The result is restlessness because you want to sleep but your body is not receiving the appropriate signals.
Knowing how - how to get rid of inner restlessness before falling asleep
Every person is different and therefore there are different ways to resolve anxiety.
#1 The right sleeping environment
Use the blue filter on your cell phone or put it away completely at least 1 hour before you go to bed. The same applies to your laptop, tablet or television. This gives your body the opportunity to produce melatonin so that your body is ready to sleep.
#2 Relaxation methods before you go to sleep
Develop a sleep ritual. This will allow your body to slowly adjust to the fact that it will soon be time to sleep. By always following the same routine, you will calm down and your mind can automatically consider the day to be over. Listen to slow and gentle music, do yoga or autogenic training.
#3 Herbal sleep aids
Herbal sleep aids can also help to alleviate inner restlessness before falling asleep. The active ingredients in lemon balm and valerian root, for example, have a relaxing and anticonvulsant effect, reducing tension.
The ingredients in passionflower not only have an antispasmodic effect and reduce stress and anxiety, but also help to lower blood pressure. This allows the mind to calm down more quickly and the carousel of thoughts comes to a standstill. The inner restlessness dissolves.
#4 Fragrances
Fragrances are a special insider tip. Similar to tea, the essential oils of medicinal plants also have a calming effect on our mind and thoughts when inhaled. In contrast to all other sensory impressions, scents have a decisive advantage.
Normally, all sensory impressions are passed through a filter in the brain that decides what is important to us and what is not. For example, you see red cars everywhere when you are thinking about buying one yourself. The same phenomenon happens at a party. You find it difficult to understand the other person because they are very loud. However, if someone at the other end of the room says your name, you hear it immediately. You see and hear much more than you consciously realize because your brain only lets the important information through.
This is a protective mechanism of the brain that protects it from sensory overload.
The situation is different with odors: these are not passed through the filter, but are immediately perceived consciously. This gives you the advantage that the essential oils can work unhindered, allowing you to calm down more quickly.
Discover our range of relaxing fragrances for the bedroom now.
#5 Sport: reduce tension and find relaxation
It is important that you reduce your stress levels. Sport can help you to get rid of excess energy and inner restlessness. You don't have to run a marathon to do this. A short lap or a 20-minute workout is enough to switch off your thoughts and calm down.
Sleep is important. It gives your body the opportunity to regenerate, repair cells and recharge its batteries. This is the only way it will be able to support you in your active and intensive life in the long term.
Relax from time to time and take a moment to breathe deeply. You have earned it.
Here you will find relaxing fragrances for your room & soul.
What helps you fall asleep? Share it with us in the comments.
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About Feuerstein Essentials Switzerland:
We want to help people increase their well-being, promote their inner peace, gain new strength, connect with themselves and walk their path with satisfaction and self-confidence - wherever it takes them.
Balanced people find their way, they find meaning. Our products support them with their subtle design and soothing fragrances - they are small suggestions to listen to yourself again.