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Countless Ways to Fall Asleep
"When that happens, it's better to get out of bed and do a simple activity," Kellner said. Put pictures into an album or iron, for example, until fatigue sets in.
People who can't sleep are often those who brood or worry a lot. Kellner advises people who have difficulty sleeping to exploit it and to let their thoughts take them on a journey. "Place yourself consciously in a pleasant situation: on a beach or in a meadow. This can replace the worries at hand."
People whose worries persistently spin around in their heads can try writing them down on a sheet of paper. "This doesn't make them go away, but keeps them for the next day." This often provides enough comfort to allow sleep to set in.
Food is best avoided two to three hours before going to bed. Coffee, nicotine and alcohol also impede falling asleep and therefore should not be consumed before bed.
"Alcohol can be good for falling asleep, but poor for staying asleep", said Muehlensiep. Bananas and milk products - the proven milk and honey method, for example - can help people sleep. They contain L- tryptophane and promote regular sleep patterns in the brain.
The bedroom also should be separated from all other rooms and dark.
"A desk, computer or television are reminders of stress and have no place in the bedroom," said Beate Horn, director of the sleep laboratory in Chemnitz. The optimal temperature is about 18 degrees centigrade.
Anyone experiencing back pain should think about replacing their mattress, if it's showing wear.
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