Good sleep is essential for a healthy everyday life. With the right sleep hygiene and an ideal sleep routine you can support your body to sleep better and in to regenerate optimally during the night. We'll explain to you what makes a good sleep routine and how it can improve your sleep in the long term.
Table of contents
- The right sleep hygiene
- The ideal sleep routine
- Regular waking and sleeping times
- Regular amount of sleep
- Relaxation routines before sleep
1. The right sleep hygiene
Our sleep is one of the most important foundations for our well-being and health every day and yet it is not that easy to wake up feeling really refreshed every morning. With the right sleep hygiene, you can help your body regenerate optimally at night and prevent sleep disorders such as problems falling asleep and staying asleep. Good sleep does not come by chance and is one of the most important foundations for our well-being and health. A crucial part of good sleep hygiene is, among other things, developing a sleep routine.
2. The ideal sleep routine
Humans are by nature “creatures of habit” and also adapt to a certain rhythm when it comes to sleep. The famous internal clock is based on the natural course of the day and regulates the individual sleep-wake rhythm - depending on which sleep or chronotype you belong to. For this reason, as part of good sleep hygiene, the right sleep routine can help promote restful sleep in the long term. But what does a good sleep routine look like?
#1 Regular waking and sleeping times
Regular sleep times correspond to our body's natural circadian rhythm. A regulated sleep rhythm therefore helps you to sleep sufficiently long and restfully. Those who regularly go to bed and get up at the same time not only ensure a consistently balanced sleep duration, but also make it easier to fall asleep and wake up overall, thereby promoting a restful sleep.
Tip: The times at which you should ultimately go to bed and get up in order to be really awake and productive are very individual and depend on different factors - for example which Chronotypes you correspond.
#2 Regular sleep
Both a consistently low amount of sleep, as well as one that is too high or fluctuates greatly, affect the quality of your sleep. Night after night we go through several sleep cycles, which are in turn divided into different sleep phases. How much sleep we ultimately need in order to get out of bed refreshed the next morning varies from person to person. However, the recommended sleep duration for most adults is between 7 and 8 hours per night and should ideally be achieved regularly. But no worry! Once you have had a few shorter nights, you can usually make up for a small sleep deficit by getting a little more sleep in the following nights and then get back into your usual rhythm.
Did you know that? You can quickly make up for lost sleep, but conversely, preventative “pre-sleeping” is not possible.
#3 Relaxation routines before sleep
In everyday life we are constantly challenged mentally and physically and often find it difficult to switch off in the evening. However, heavy exertion and stress before bedtime cause cortisol levels to rise exactly when the body actually needs to rest. This has a negative effect on sleep and makes it particularly difficult to fall asleep. Targeted relaxation, on the other hand, supports falling asleep and prepares you for the upcoming rest phase and the important regeneration during sleep.
Tip: Try to establish an evening routine that suits you, which can help you switch off and get you in the mood for sleep. Some examples: calm music, meditation and breathing exercises or the tried and tested nighttime reading.
It may be a bit strenuous at first, but try to slowly get your body used to fixed structures and integrate the routines into everyday life. Especially in combination with other rules of good sleep hygiene, you can have a positive influence on sleep and ensure that you get the most out of your sleep in the long term and start the day fit and refreshed in the morning.
Get used to fixed sleeping and waking times. Go to bed and get up at the same time every day.
Try to get enough sleep regularly and pay attention to your individual sleep needs. Experts recommend 7 – 8 hours of sleep per night.
Establish fixed periods of rest and support your body in switching off and preparing for sleep through regular relaxation routines.
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