5 Tips for Restful Sleep
How to Promote your Natural Regeneration – Night after Night
1. Fixed Sleep Routine
Our body loves regularity. Try to go to bed at the same time every evening and get up at the same time every morning – even on weekends. This consistency strengthens your natural sleep-wake rhythm and improves your sleep quality in the long term.
2. Quiet Sleeping Environment
Design your bedroom as a retreat: Darken the room well, reduce disturbing noises, and keep the temperature pleasantly cool at around 18 degrees Celsius. Avoid electronic devices in the bedroom, as their blue light can inhibit the production of the sleep hormone melatonin.
3. Evening Rituals
A gentle evening ritual signals to your body that it is time to relax. Take conscious time for calming activities such as a warm shower, light reading, meditation, or quiet breathing exercises. If possible, avoid intense physical exertion or stressful conversations before going to bed.
4. Nutrition
Nutrition has a major impact on sleep quality. Eat lightly in the evening and avoid heavy meals at least two to three hours before going to bed. Herbal teas such as chamomile or lavender can have a calming effect and help you switch off. Reduce alcohol and caffeine, as these can disrupt sleep phases.
5. Exercise
Regular exercise during the day helps you fall asleep better and sleep more deeply. Ideally, do at least 30 minutes of moderate exercise – such as walking, yoga, or light jogging. However, make sure to complete strenuous activities no later than three hours before going to bed so that your body can calm down.
Sleep well!