Do you know this feeling? You lie down in bed, you should really be able to relax, but instead the drama starts: once to the right, once to the left, onto your stomach and then onto your back. But it never really gets comfortable. Your neck hurts, your back starts to complain and you wonder how sleep was ever anything other than a workout.
During the day, you often think: "Oh, I can handle a little tension." But why does it feel ten times worse at night? It's simple: tense muscles are little divas. As soon as the stress level rises, they withdraw and say: "No, we're shutting down!" Added to this is the pleasant stress cocktail of cortisol and adrenaline, which signals to the body: Sleep? That was probably not enough.
And as if that wasn't enough, the tense muscles have even more to offer: They hinder the blood circulation, overstimulate the nervous system, and constantly turning back and forth becomes an Olympic discipline. In the worst case, the respiratory tract also says "bye-bye!" and suddenly the word sleep apnea is in the air - for those who like the extra scary factor.
But the real problem is often a mental one: If you think before you go to sleep: "Great, this won't work anyway," then the result is inevitable. We all know this from long-haul flights, where you are sure you won't be able to sleep a wink because it's too cramped, too cold and too uncomfortable. It's the same with pain: If you firmly decide that tension is ruining your sleep, you've usually already lost the battle.
What helps to soothe the muscles?
Don't worry, it doesn't have to stay that way. There are a few tricks to help you get your physical sleep drama under control. Heat, for example, is the best friend of tense muscles: a hot bath, a heat patch or a relaxing sauna session will get your blood circulation going and fight the hardening. The right sleeping position also plays a role. Instead of lying on your stomach and torturing your neck, turn onto your back and use a suitable pillow. This saves you nerves - and pain.
And of course exercise helps. Don't worry, we're not talking about a sweaty workout just before bed. A short evening walk works wonders to gently wind down the body. For those who like it a bit more active: yoga or targeted stretching exercises are great for keeping the muscles supple in the long term.
On a mental level, it's worth giving your head a little break. Meditation, autogenic training or a few deep breaths help to stop the carousel of thoughts. There are countless tutorials for beginners on YouTube or Spotify - and the best part is that you don't even have to move from the sofa.
At the end of the day, one thing counts: take your body seriously, give it what it needs and listen to the little signals. Because when your muscles and mind are relaxed, you're not far off from dreamland. And let's be honest: a night without any fuss sounds pretty tempting, doesn't it? Good night and a nice slumber!
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