Trouble sleeping? Here's how to nod off quickly – DW – 08/15/2025
One in three adults report some sort of insomnia and around half of those say it disrupts their functioning during the day.
It only gets worse in summer. Heatwaves substantially disrupt sleep quality — studies show that even short heatwaves lasting one or two days can reduce sleep duration by more than an hour each night.
Heat reduces sleep quality and duration by interfering with the body's natural cooling process, which is crucial for initiating and maintaining sleep.
That's why keeping your bedroom cool during the day with shades and fans can do wonders for sleep quality. That, and having a dark and quiet environment to sleep in.
But what other tips are there for getting to sleep on hot nights?
There is robust scientific evidence that exercise improves sleep quality and duration, particularly for those with sleep disorders.
On average, adults who exercise for at least 30 minutes a day sleep an average of 15 minutes longer than those who do not.
Unsurprisingly, daily exercise tires the body out. But how does it help with sleep? Studies show physical activity can better sleep in a variety of ways.
It increases the production of melatonin, a hormone that regulates sleep-wake cycles. This helps you fall asleep more quickly.
Exercise also reduces stress, which is a common factor which makes falling and staying asleep more difficult.
That's why exercise is recommended as one of several treatments for people with sleep disorders. Studies have shown that moderate-intensity aerobic exercise improves sleep among patients with insomnia.
To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video
Half of the caffeine in coffee remains in your system 6-8 hours after you consume it. That's why drinking coffee in the afternoon or evening can reduce the duration of sleep by around 45 minutes, according to one meta-analysis.
To avoid reductions in total sleep time, the researchers of that analysis recommended consuming coffee no later than 9 hours before bedtime.
Another big culprit of sleep disturbances is screen use before sleep.
One study found an hour of screen use in bed increases your risk of insomnia by 59% and lowers sleep duration by an average of 24 minutes per night.
The study is part of growing evidence showing that phone or laptop use before bed negative affects sleep habits.
There's a common belief blue light emitted from screens tricks the body into thinking it's time to wake up. But this isn't quite right. Glasses or apps that block blue light on your phone or laptop don't necessarily improve sleep — what's more effective is turning down the brightness or, even better, reducing screen time before bed.
Instead, try reading a book. Studies show reading in bed does improve sleep quality.
To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video
Some people recommend the "4-7-8" breathing method, based on ancient yogic breathing exercises developed by Andrew Weil, a US-based 'celebrity doctor', as an effective technique.
This requires you to place the tip of your tongue against the ridge behind your upper teeth, exhale completely, then inhale through your nose for four counts. Then hold your breath for seven counts and exhale slowly through the mouth for eight counts.
Advocates say this breathing method can calm a person down in just a few cycles, helping bring about sleep quicker, especially when anxious or stressed.
But does the evidence really say it works? A small number of low-quality studies do suggest positive effects like improved heart rate and blood pressure regulation, and reduced anxiety.
However, there is little scientific research to back this up, or verify its long-term benefits. In particular, claims that the technique is a "natural tranquilizer for the nervous system," as Weil suggests, are unverified.
Nevertheless, there is plenty of anecdotal evidence that the 4-7-8 breathing method helps people fall asleep. And there's likely no harm, aside from a little light headedness, so it may be worth a try.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
DW
8 hours ago
- DW
Why cured meat does not belong on the grill – DW – 08/20/2025
Cured meats and sausages often contain nitrite, a preservative, which also enhances flavor. But at high temperatures, nitrite can form carcinogens. Summer means grill season. Grilled cheese and vegetables are delicious, but for many, meat and sausages are a must on the grill. While consumers now pay more attention to the origin of their meat, many are unaware that processed meat products from supermarkets and discount stores often contain high levels of nitrite — and that's a problem. Cured meats and sausages — such as hot dogs, bacon or salami — typically contain nitrite curing salt (sodium nitrite, E 250). For the German meat industry, this additive is very practical — it acts as a preservative with antibacterial properties, gives the meat an appealing pink color, and gives a distinctive cured flavor. Salting meat is one of the oldest known curing methods to preserve meat. The salt draws moisture out of the meat, creating an environment where bacteria struggle to grow. To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video Nitrate is a nitrogen compound found naturally in soil and is used in fertilizers to promote plant growth. Certain leafy greens and vegetables like arugula (rocket or rucola), spinach, kohlrabi, beets and radishes can contain high levels of nitrate. While nitrate itself is generally harmless to humans and animals, it can be converted into nitrite in the body or by bacteria. In high concentrations, nitrite is toxic because it inhibits oxygen transport in the body, potentially causing shortness of breath, muscle weakness, and headaches. Cooking cured meats and sausages until they are charred creates another issue. The heat triggers a chemical reaction between nitrite and naturally occurring amines in the meat, leading to an increased in dangerous nitrosamines, which are carcinogenic. Most nitrosamines have been shown in animal studies to be carcinogenic, even at low doses. These substances are also believed to damage genetic information (DNA) in the body. In March 2023, the European Food Safety Authority (EFSA) published an opinion that classified ten nitrosamines found in food as carcinogenic and genotoxic. The ten nitrosamines have the acronyms: NDMA, NMEA, NDEA, NDPA, NDBA, NMA, NSAR, NMOR, NPIP and NPYR. According to EFSA, nitrosamine intake across all age groups in the European Union (EU) is so high that it poses a public health risk. The EU currently recommends a maximum daily intake (ADI) of 0.07 mg of nitrite ion per kilogram of body weight. For an average adult weighing 70 kg, this equals 4.9 mg of nitrite per day — equivalent to 200g of cooked ham or four supermarket grill sausages. During grilling, this daily limit can be quickly exceeded, especially since other foods also contain nitrite. To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video From October 2025, EU Regulation 2023/2108 reduces the permitted levels of nitrites (E 249-250) and nitrates (E 251-252) in food, particularly processed meats, by about 20%. However, the Coalition Against Nitrites argues that even these stricter limits are insufficient. This international initiative, led by Harvard Professor Walter Willett, aims to ban nitrites from processed meats entirely. "While the stricter nitrite limits are welcome, they do not go far enough, as nitrites themselves — regardless of the amount added — can form carcinogenic nitrosamines in the human body, especially when processed meat is cooked at high temperatures," Chris Elliott, Professor of Food Safety at the Coalition Against Nitrites, told DW. "Reducing the amount can somewhat lower the risk, but it cannot eliminate it. The real solution is to remove the cause entirely. Why introduce a proven dangerous chemical into food without good reason and in arbitrary quantities?" Elliott added. The German Federal Institute for Risk Assessment (BfR) also views high nitrite levels critically. "From a risk assessment perspective, cured meat should only be consumed occasionally and in moderate portions," the BfR told DW. "Since the use of nitrate and nitrite as food additives must be listed in the ingredients of packaged foods, consumers can consider the presence of these additives when making purchasing decisions." To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video Nitrite is a central research focus at the Max-Rubner-Institut's Institute for Safety and Quality of Meat, based in Kulmbach, Germany. The goal is to develop technological measures to further reduce the formation of nitrosamines. Researchers are also investigating whether nitrite can be replaced with plant extracts rich in polyphenols. These natural compounds are known for their antioxidant and antimicrobial properties. Studies are currently underway to determine whether these effects can be achieved in meat products in the German market. Several European countries, including France, the United Kingdom, and Italy, already produce comparable nitrite-free products with the same taste, appearance, and cost. "Fortunately, there are now proven, safer alternatives that allow delicious sausages like frankfurters to be made without nitrites," Elliott said. "These solutions are often derived from natural fruit extracts. They offer the same benefits in terms of shelf life and food safety without introducing precursors to harmful compounds. The science and technology are available. What we need now is the courage of regulators and industry to act."
DW
a day ago
- DW
Trouble sleeping? Here's how to nod off quickly – DW – 08/15/2025
Hot weather can make it hard to get a good night's rest. But there are scientifically proven methods to fall asleep quickly. One in three adults report some sort of insomnia and around half of those say it disrupts their functioning during the day. It only gets worse in summer. Heatwaves substantially disrupt sleep quality — studies show that even short heatwaves lasting one or two days can reduce sleep duration by more than an hour each night. Heat reduces sleep quality and duration by interfering with the body's natural cooling process, which is crucial for initiating and maintaining sleep. That's why keeping your bedroom cool during the day with shades and fans can do wonders for sleep quality. That, and having a dark and quiet environment to sleep in. But what other tips are there for getting to sleep on hot nights? There is robust scientific evidence that exercise improves sleep quality and duration, particularly for those with sleep disorders. On average, adults who exercise for at least 30 minutes a day sleep an average of 15 minutes longer than those who do not. Unsurprisingly, daily exercise tires the body out. But how does it help with sleep? Studies show physical activity can better sleep in a variety of ways. It increases the production of melatonin, a hormone that regulates sleep-wake cycles. This helps you fall asleep more quickly. Exercise also reduces stress, which is a common factor which makes falling and staying asleep more difficult. That's why exercise is recommended as one of several treatments for people with sleep disorders. Studies have shown that moderate-intensity aerobic exercise improves sleep among patients with insomnia. To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video Half of the caffeine in coffee remains in your system 6-8 hours after you consume it. That's why drinking coffee in the afternoon or evening can reduce the duration of sleep by around 45 minutes, according to one meta-analysis. To avoid reductions in total sleep time, the researchers of that analysis recommended consuming coffee no later than 9 hours before bedtime. Another big culprit of sleep disturbances is screen use before sleep. One study found an hour of screen use in bed increases your risk of insomnia by 59% and lowers sleep duration by an average of 24 minutes per night. The study is part of growing evidence showing that phone or laptop use before bed negative affects sleep habits. There's a common belief blue light emitted from screens tricks the body into thinking it's time to wake up. But this isn't quite right. Glasses or apps that block blue light on your phone or laptop don't necessarily improve sleep — what's more effective is turning down the brightness or, even better, reducing screen time before bed. Instead, try reading a book. Studies show reading in bed does improve sleep quality. To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video Some people recommend the "4-7-8" breathing method, based on ancient yogic breathing exercises developed by Andrew Weil, a US-based 'celebrity doctor', as an effective technique. This requires you to place the tip of your tongue against the ridge behind your upper teeth, exhale completely, then inhale through your nose for four counts. Then hold your breath for seven counts and exhale slowly through the mouth for eight counts. Advocates say this breathing method can calm a person down in just a few cycles, helping bring about sleep quicker, especially when anxious or stressed. But does the evidence really say it works? A small number of low-quality studies do suggest positive effects like improved heart rate and blood pressure regulation, and reduced anxiety. However, there is little scientific research to back this up, or verify its long-term benefits. In particular, claims that the technique is a "natural tranquilizer for the nervous system," as Weil suggests, are unverified. Nevertheless, there is plenty of anecdotal evidence that the 4-7-8 breathing method helps people fall asleep. And there's likely no harm, aside from a little light headedness, so it may be worth a try.
DW
5 days ago
- DW
40 deaths from Sudan cholera outbreak in 1 week, says MSF – DW – 08/15/2025
A unprecedented cholera outbreak in Sudan has killed 40 people in one week, says MSF. Civil war is worsening the crisis by cutting off water, healthcare, and humanitarian aid access. Cholera is spreading rapidly in Sudan's Darfur region, killing 40 people over the past week alone, medical charity Doctors Without Borders (MSF) said in a report. MSF teams have treated over 2,300 cholera patients during the last seven days, according to the charity. It blamed the rapid spread of the life-threatening diarrhoeal disease on water shortages and a collapsed health care system, which have left communities vulnerable amid an ongoing civil war in Sudan. Fighting between the Sudanese military, its allies, and rival paramilitary group Rapid Support Forces (RSF) has killed more than 40,000 people, displaced as many as 12 million, caused disease outbreaks and pushed many to the brink of famine. Darfur Governor Mini Arko Minawi told DW that the outbreak was largely concentrated in areas under RSF occupation. "Those suffering from cholera are located outside the government's service areas, with most of them living in areas controlled by the so-called RSF which have taken over these areas but are unable to provide services there," Minawi said. "These forces and their commanders have no knowledge how to provide services or how to govern." Around 100,000 cases have been reported since July 2024, according to the World Health Organization (WHO), which describes cholera as a "disease of poverty," because it spreads where there is poor sanitation and a lack of clean water. "Poor access to water, the destruction of health centers and hospitals, a considerable weakening of the population's health, and a decline in the immune systems is making people vulnerable to cholera," said Jacky Mamou, president of the Collectif Urgence Darfour, a French advocacy coalition that raise awareness about the humanitarian crisis in Sudan. Sudan's civil war has also led to massive population displacements into camps that are struggling to accommodate them. According to Rodrigue Alitanou from the Alliance for International Medical Action (ALIMA), a humanitarian medical NGO, diseases are spreading due to poor hygiene, difficulties in accessing drinking water, and overcrowding, as hundreds of thousands of people are gathered together in small geographical areas. To view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video MSF said it has treated over 2,300 patients and recorded 40 deaths in the past week alone. The medical charity said that women, children, and the elderly were most at risk. In Tawila, a town in Sudan's North Darfur state, MSF reported an especially extreme situation with the disease. Some 380,000 have fled the ongoing fighting around the state's besieged capital, El-Fasher. Fighting in Sudan between the army and the paramilitary RSF has been ongoing since April 2023, creating one of the world's worst humanitarian crises. "We must facilitate the supply of necessities for hospitals to function, facilitate the arrival of humanitarian aid, but also facilitate the work of humanitarian workers in the country," said Alitanou. UNICEF has reported that more than 640,000 children under the age of 5 are now at risk of disease in North Darfur alone, where fighting continues between the Sudanese army and paramilitaries for control of view this video please enable JavaScript, and consider upgrading to a web browser that supports HTML5 video
