Parkzeit 2021-2 (EN)

What else promotes healthy sleep?
It’s a good idea to have a well calibrated sleep-wake
rhythm. This is achieved by going out into the
daylight during the day and – whenever possible –
going to bed or getting up in the morning at
approximately the same time. The body’s production
of the sleep hormone melatonin begins when it
gets dark and peaks between two and three in the
morning. So, at this time it’s best to be in bed and
not active. It's also important to really only go to
bed when you're tired and to set an alarm during
the week or for important appointments. The
alarm clock creates certainty that you wake up on
time, so you can really let go while you sleep.
Is the nap an exercise for the night or is it rather
counterproductive?
Those who are very sleepy during the day should
give in to the feeling. However, a nap during the
day should not last longer than 20 minutes and
should be finished at least six hours before bedtime.
So, if you go to bed at 10 pm, you should be awake
by 4 pm at the latest after your siesta.
What should you do if you lie awake at night and
sleep fails to come?
Getting back up is absolutely fine, although you
should avoid overly bright light sources. I would
advise against sitting in front of your cell phone,
computer or television. It would be better to listen
to soft music, read something or make yourself a
cup of tea.
Dr Melanie Robertson offers one-onone
sleep coaching at Park Igls. Sleep
disorders are often due to personal
fears and worries such as stress at work,
relationship problems or dissatisfaction
with certain areas of one’s life. Often,
one or two one-on-one meetings are all
that is needed to get a new perspective.
With what thoughts should you go to bed?
Anxious fears concerning the night ahead should be
avoided. Daydreaming is a nice way to help you fall
asleep. You can dream yourself away somewhere
or think back on a wonderful experience. My
recommendation would be to focus your thoughts
on yourself rather than external stimuli. Everyone
has thoughts that relax them; these need to come
into play. Concentrating on your own breath also
helps you fall asleep.
What is your personal sleep ritual?
Regular exercise during the day and a very small
evening meal are part of my routine. I also
consciously shower off the workday and change
my clothes. This helps me go from activity
to rest.
With our high level of medical, diagnostic and therapeutic competence,
as well as maximum discretion and individuality in all treatment areas,
Park Igls is one of the best medical spas in the world. Thanks to our
sterling international reputation, we host people from all over the world.
WHICH TYPE OF THERAPY OR OFFER IS THE RIGHT FOR ME?
Our competent reception team will be happy to provide you with more
information via telephone. We will also be happy to discuss your desired
health goals with you as well as suitable treatment emphases.
BETTER HEALTH IS JUST A PHONE CALL AWAY AT +43 (0)512 377 305
38 A GOOD NIGHT’S SLEEP HEALTH IS CENTRAL 39