Devote time to wellbeing this autumn:
creature comforts at home

Every year it comes around: the leaves are colourful, the days are getting shorter, and rain and mist are practically a daily occurrence – autumn has arrived. Evening barbecues with friends and open-air swimming after work are a distant memory. Instead, use autumn as a time for relaxation. Doing sweet nothing and indulging in your creature comforts in the evenings are not only good for the soul but also improve quality of sleep in the long term..

Snuggle up with tea and hot milk

When your fingers are still numb from the wind and rain, a hot drink will help you to warm up. Tea infusions of lemon balm, lavender, hops, passion flower and valerian not only warm you through, but also promote restful sleep. If you’re not a fan of tea, a cup of hot milk with honey will also help you relax: milk contains a relatively high quantity of L-tryptophan, an amino acid (a basic protein constituent). The body is unable to produce L-tryptophan itself and therefore needs to absorb it via food. Once the amino acids reach the brain, the body uses them to form serotonin, and subsequently the sleep hormone melatonin. Meanwhile, the fructose in honey and the heat help to speed up the absorption of L-tryptophan. Whether you enjoy tea or hot milk: a warm belly will help you to fall asleep and sleep for longer.

Dive into a book for deep sleep

Reading a book at bedtime has been proven to improve the quality of sleep in the long term. But why? An exciting book draws us into the fictitious world of storytelling and helps us to forget everything else around us. Worries and stress that cause poor sleep are replaced with creativity and imagination. If you always read shortly before going to sleep, you create a routine over time: the body learns that reading is always followed by sleep, and after a while this reduces the time taken to fall asleep. Beware of reading on a smartphone or tablet, however: the bright light from the screen suppresses melatonin production, as the sleep hormone is only produced in darkness. If you still cannot leave your tablet etc. alone, we recommend that you install a suitable program or app that gives the screen a yellow or orange tint.
If you only have old (lightweight) novels lying around at home or are rather averse to reading, perhaps listening to a podcast or music is a suitable alternative.

Something’s in the air … scents for wellbeing

If you have ever heard of the French author Marcel Proust (1871-1922), you will undoubtedly know of the madeleine effect. This phenomenon describes how a taste or smell can trigger very specific memories, as is the case in Proust’s madeleines scene, for example. How does it work? Smells travel through the nose and are registered by the limbic system, which also produces our emotions and stores memories. Odours and emotions are also closely linked. Do you remember, for example, the smell of the Chalet candle on your last skiing holiday in the mountains? Then make use of this effect. A relaxed mood will then help you fall asleep more easily.

Comfort blanket, hot water bottle, foot bath, etc.

Autumn and winter are a time when many people suffer from cold feet. This makes falling asleep impossible, but it doesn’t need to be that way: woolly socks or foot baths provide some relief from cold extremities, while hot water bottles also provide heat for cold legs, belly cramps, sore backs or stiff necks. This welcome heat also promotes relaxation and wellbeing. Medicine and wellness all in one – what more could you want? These tips should go a long way to help you avoid difficulty in falling asleep and promote restful sleep.
Incidentally, the hot water bottle has existed in some form for centuries: ‘Heat balls’ made from gold, copper or bronze were filled with hot coals or hot iron, and were used in churches to warm priests’ fingers until well into the 18th century.

Whether with hot tea, bedtime reading, a pleasant fragrance or a hot water bottle – there are simple ways of ensuring relaxation at home with your creature comforts while improving the quality of your sleep in the long term. A good night’s restful sleep will also make it easier to start any grey autumn day.