How to Wind Down Before Sleeping

Posted January 13, 2023 by in Health + Fitness

We only realize how important sleep really is when we don’t get enough. Tips on how to fall asleep are useful for everyone because we deal with stress every day. Work, family matters, health problems and financial commitments are aspects of daily life that often contribute to increased stress levels and make it difficult to fall asleep quickly at night.

If, despite counting sheep, a healthy lifestyle and a comfortable mattress, you can’t sleep or find it difficult to sleep, it’s worth taking a closer look. Here are some important sleeping tips that you can use to fall asleep faster so that you can finally wake up refreshed in the morning. 

candle, coffee mug, and book on a trey resting on a made bed

Eat right

Your diet can also affect your sleep. Since our digestion is stimulated at night, you should avoid rich and heavy meals in the evening. Light snacks such as yoghurt, biscuits or salads are not as heavy on the stomach and are, therefore, more suitable. You should also enjoy caffeinated drinks during the day, alcohol and nicotine are doubly harmful in the evening. A glass of wine in the evening may make you tired, but it also shortens the REM phases, which causes us to wake up faster. Nicotine, on the other hand, has a stimulating effect on the brain and thus disrupts sleep. 

Some people choose to wind down with CBD oil, like those found in the ​​OTO CBD for sleep range. CBD is short for cannabidiol and is a non-psychoactive herb, which means it doesn’t cause a high. The potential health benefits may include deeper sleep, reduced feelings of anxiety and faster relaxation.

Have a sleep ritual

After a stressful work week, the times you get up at the weekend should not deviate too much from those during the week. This is because setting a fixed time for going to bed and waking up helps your body get used to a sleep pattern. 

A sleep ritual will help you to go to bed on time, even at the weekend. The right amount of sleep is very individual: some people can get by with just five hours of sleep, while others need twice as much. One of the most important rituals, however, is: only use your bed for sleeping. If you regularly eat or work in bed, your body cannot automatically switch to rest


Lack of sleep often stems from the difficulty in switching off before bed. The events and problems of everyday life catch up with us and prevent restful sleep. You can counteract this by realizing that you will not solve problems overnight. Write down or journal anything that keeps you from sleeping. This way, you don’t forget anything, and you can concentrate on the positive aspects of sleep – relaxation. If you still can’t fall asleep, get up and spend the time in another room. Read a book or sort out the ironing until you get tired and want to go to bed again.

Take Melatonin

Responsible for our sleep-wake cycle is the hormone melatonin, which our brain releases more when it is dark. Brightness and artificial light from lamps inhibit the production of the sleep hormone. So make sure that even small light sources such as luminous clock faces or stand-by signals cannot disturb your sleep. Alternatively, you can also wear sleeping masks.