The perfect sleep hygiene

Our sleep is one of the most important foundations for our well-being and health every day. proper sleep hygiene you can support your body sleep better and to regenerate optimally at nightHere you can find out how you can improve your sleep in the long term and what constitutes good sleep hygiene.

Table of contents

1. Proper sleep hygiene
2. Building blocks of good sleep hygiene
1. The ideal sleeping environment
2. The optimal sleep routine
3. The right diet in the evening
4. relaxation
5. Activity & exercise in everyday life
3. Conclusion

1. Proper sleep hygiene

Sleep is essential for us and rightly plays an important role because it is the central regeneration period for our body and especially for our brain.

During sleep, energy stores are replenished, growth hormones are released, cells are repaired and renewed, the immune system is strengthened, and much more. But even though we spend so much of our lives sleeping, it's not always easy to wake up in the morning feeling truly rested and refreshed. Restful sleep is crucial for the numerous essential regeneration processes to run optimally night after night and for us to gather sufficient energy for the next day. The duration and quality of our nightly rest phase are crucial for "really good sleep" and a healthy, productive everyday life.

2. Building blocks of good sleep hygiene

Sleep hygiene refers to the interaction of various rules and methods to make sleep more restful and improve its quality in the long term. Perfect sleep hygiene comprises five crucial components.

#1 The ideal sleeping environment

Where and under what conditions we sleep at night has a decisive influence on the quality of our sleep. Unfamiliar and external circumstances, in particular, can promote sleep disturbances and lead to us waking up repeatedly during the night or even failing to get a restful sleep at all.

To the article The ideal sleeping environment

#2 The optimal sleep routine

Humans are creatures of habit and adapt to a certain rhythm, even when it comes to sleep. The right sleep routine can make it easier to fall asleep and, in the long run, help promote restful sleep.

To the article The perfect sleep routine

#3 The right diet in the evening

How, what, and when we eat has a major impact on our sleep patterns. Incorrect eating habits and certain nutrients make it difficult not only to fall asleep, but also to sleep through the night. The right diet, on the other hand, can positively influence your sleep.

Learn more: Nutrition & Sleep

#4 Relaxation

Stress and a lack of relaxation before bedtime disrupt sleep and the much-needed regeneration process, preventing the body from adequately recovering. Switching off and relaxing before bedtime is therefore an important prerequisite for restful sleep. Targeted relaxation also supports falling asleep and optimally prepares for regeneration.

Learn more: Relaxation before sleep

#5 Activity and exercise in everyday life

Sleep promotes regeneration and athletic performance, while regular exercise, in turn, can improve sleep quality and the ability to fall asleep. Regular activity and sufficient exercise are therefore important factors for restful sleep.

Learn more: Sport & Sleep

3. Conclusion

With proper sleep hygiene, you can help your body regenerate optimally at 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 every day.

Attention! Everyone is different – ​​that's why it's important to adapt your sleep hygiene to your own needs to get the most out of your night. To have a lasting positive impact on your sleep, it's recommended to familiarize yourself with the rules of good sleep hygiene and, ideally, integrate them into your daily routine.

Best wishes and see you soon!