The perfect sleep hygiene

Our sleep is one of the most important foundations for our well-being and health every day. With the right sleep hygiene you can help your body sleep better and sleep optimally at night regenerate. You can find out here how you can promote your sleep in the long term and what constitutes good sleep hygiene.

Table of contents

      1. The right 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 & movement in everyday life
      3. Conclusion

      1. The right sleep hygiene

      Sleep is essential for us and rightly plays an important role because it forms 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 feeling rested and refreshed in the morning. A restful sleep is very important so that the numerous essential regeneration processes run optimally night after night and we can collect enough energy for the next day. The duration and quality of our nightly rest are particularly crucial for a “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 includes 5 crucial building blocks.

      5 Bausteine der perfekten Schlafhygiene

      #1 The ideal sleeping environment

      Bausteine der guten Schlafhygiene: Die richtige SchlafumgebungWhere and under what conditions we sleep at night has a decisive influence on the quality of sleep. Particularly unusual and external circumstances can promote sleep disorders and cause us to wake up again and again at night or not even be able to get a restful sleep.

      To the article The ideal sleeping environment

      #2 The optimal sleep routineBausteine der guten Schlafhygiene: Die gute Schlafroutine

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

      To the article The perfect sleep routine

      #3 The right diet in the evening

      Bausteine der guten Schlafhygiene: Die richtige Ernährung am Abend

      How, what and when we eat has a big influence on our sleep behavior. The wrong eating habits and certain nutrients not only make it difficult to fall asleep comfortably, but also to sleep through the night. The right diet, on the other hand, can have a positive effect on your sleep.

      Learn more: Nutrition & Sleep

      #4 Relaxation

      Bausteine der guten Schlafhygiene: Entspannung vor dem Schlafen

      Stress and a lack of relaxation before going to bed ensure that sleep and the much-needed regeneration are disrupted and the body cannot recover sufficiently. Switching off and relaxing before going to bed is therefore an important prerequisite for a peaceful sleep. Targeted relaxation also helps you fall asleep and optimally prepares you for regeneration.

      Find out more: Relaxation before sleep

      #5 Activity and movement in everyday life

      Bausteine der guten Schlafhygiene: Bewegung, Sport & Aktivität im Alltag

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

      Find out more: Sport & Sleep

      3. Conclusion

      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. Because good sleep doesn't happen by chance and is one of the most important foundations for our well-being and health every day.

      Watch out! 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. In order to have a lasting positive influence on sleep, it is of course advisable to deal with the rules of good sleep hygiene in the long term and, ideally, to integrate them into your own everyday life in the long term.

      Greetings and see you soon!

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