The ideal sleep routine

Good sleep is essential for a healthy everyday life. proper sleep hygiene and an ideal sleep routine you can support your body sleep better and to regenerate optimally at nightWe'll explain what constitutes a good sleep routine and how it can improve your sleep in the long term.

Table of contents

1. Proper sleep hygiene
2. The ideal sleep routine
1. Regular waking and sleeping times
2. Regular sleep
3. Relaxation routines before sleep
3. Conclusion

1. Proper sleep hygiene

Our sleep is one of the most important foundations for our well-being and health every day, yet it's not that easy to wake up feeling truly refreshed every morning. With proper sleep hygiene, you can support your body in optimally regenerating during the night and prevent sleep disorders such as difficulty falling asleep and staying asleep. After all, good sleep doesn't just happen 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 creatures of habit by nature and adapt to a certain rhythm, even when it comes to sleep. The famous internal clock is oriented towards the natural course of the day and regulates the individual sleep-wake rhythm – depending on the Sleep or chronotypes you belong to. As part of good sleep hygiene, the right sleep routine can therefore 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 regular sleep schedule therefore helps you get enough long and restful sleep. Going to bed and getting up at the same time regularly not only ensures a consistently balanced sleep duration, but also makes it easier to fall asleep and wake up, thus promoting restful sleep.

Tip: The time at which you should go to bed and get up in order to be truly awake and productive is very individual and depends on various factors – for example, which Chronotypes you correspond.

#2 Regular sleep schedule

Both a consistently low sleep schedule and an excessively high or highly fluctuating sleep schedule impair 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 The amount of sleep we ultimately need to get out of bed refreshed the next morning varies from person to person. However, the recommended amount of sleep for most adults is between 7 and 8 hours per night, and ideally, this should be achieved regularly. But don't worry! If you do experience a few shorter nights, you can usually compensate for a slight sleep deficit by getting a little more sleep the following nights and then get back into your normal routine.

Did you know that? You can quickly make up for lost sleep, but conversely, preventative “early sleep” is not possible.

#3 Relaxation routines before sleep

In everyday life, we are constantly mentally and physically challenged, and it's often difficult to unwind in the evening. However, intense exertion and stress before bedtime cause cortisol levels to rise precisely when the body needs to rest. This negatively impacts sleep and makes falling asleep particularly difficult. Targeted relaxation, on the other hand, supports falling asleep and prepares for the upcoming rest phase and the important regeneration that occurs during sleep.

Tip: Try to establish an evening routine that works for you, one that can help you unwind and prepare for sleep. Examples include relaxing music, meditation and breathing exercises, or your tried-and-true bedtime reading.

Also interesting: Tips for relaxation before sleep or discover 5 soothing plant extracts.

3. Conclusion

It may be a bit challenging at first, but try to slowly get your body used to a fixed structure and integrate these routines into your daily routine. Especially when combined with other rules of good sleep hygiene, this can have a positive impact on your sleep and ensure you get the most out of your sleep in the long run, allowing you to start the day feeling refreshed and refreshed.

• Get used to regular sleep and wake times. Go to bed and wake up at the same time every day.

• Try to get enough sleep regularly and consider your individual sleep needs. Experts recommend 7-8 hours of sleep per night.

• Establish regular rest periods and support your body in switching off and preparing for sleep through regular relaxation routines.

Best wishes and see you soon!