Sleep Better – 9 Tips for a Restful Night

Sleeping like a baby and waking up refreshed. It sounds so simple, yet many people struggle with it. Do sleep problems sound familiar to you? Then read our 9 tips on how to improve your sleep.

Facts about healthy sleep

How is healthy sleep actually assessed? What is normal and what indicates sleep disorders? Here are some useful facts about healthy sleep:

• On average, adults sleep 7 - 10 hours a day. However, for good sleep, the duration is not necessarily decisive, but the quality of sleep.
• Most people need between 7 and 30 minutes to fall asleep. If you toss and turn for hours in bed before you can fall asleep, this is a sign of a sleep disorder.
• Ideal room climate: 16 to 18 degrees Celsius, humidity of 50%.
• Overview of sleep phases: (falling asleep), light sleep, deep sleep and dream phase (REM) follow each other multiple times. For restorative sleep, the deep sleep phase and REM sleep are important.
• Due to the coronavirus pandemic, about one in five working people sleep worse. Increased stress and anxiety could be responsible for this.
• Our immune system is particularly active during sleep, so good sleep also promotes health.
• During the night, we wake up about 28 times without noticing it. If, on the other hand, you are often consciously awake for long periods, this can worsen sleep quality.

Sleep better: 9 tips

Finally get restful sleep! These tips for a healthy sleep routine will help.

1. The right mattress

Sometimes the cause of frequent waking up is quite trivial. You are simply too uncomfortable. Body weight and sleeping position, for example, are influencing factors for the type of mattress. Get advice in a specialized store to find a mattress that suits you.

It is also worth investing in a high-quality mattress in the long term, as back pain can result from an incorrect lying position.

2. Blankets, pillows and more

If you freeze in bed or wake up sweaty, you may not have the right blanket. Depending on the season and individual needs, you can choose from different products. In winter, for example, cozy down duvets are warming and breathable at the same time.

By the way: There are also certified downs. Global Traceable Down Standard (Global TDS) and Responsible Down Standard (RDS) are committed to animal welfare.

Weighted blankets are currently trending. The slight pressure is said to activate the autonomic nervous system and thus have a calming effect.

For side sleepers, there are also special pillows that are supposed to prevent neck pain.

3. Incorporate movement into your daily routine

Better sleep already begins during the day. If you just sit or lie down all day, you will feel restless in the evening. A late walk can provide more exercise and relax you. This will certainly make falling asleep easier.

Intense exercise, on the other hand, will make you alert. You should therefore avoid exercising late in the evening.

4. Reduce light sources

It's no secret that light makes it harder to fall asleep. When our eyes perceive light, it influences the circadian system. The production of the hormone melatonin is then inhibited. However, this is crucial for good sleep.

Reading tip:

Melatonin - The rhythm of your dreams
Buying melatonin - What you should pay attention to

Avoid light sources up to 30 minutes before bed. Blue light, in particular, keeps you awake. Therefore, the use of special glasses with a blue light filter can be helpful. On your cell phone, tablet, and PC, you can usually set a night mode with a blue light filter. Activate this function or completely avoid these devices in the evening.

5. Avoid alcohol

Alcohol affects sleep quality. It is true that you can fall asleep faster after a nightcap. However, you will not be refreshed the next day because your deep sleep phase is shortened.

6. Ensure peace and quiet

Whether it's airplane noise, traffic, or the television: loud noises make it difficult to fall asleep and cause you to wake up more often during the night. You should reduce all disturbing noises that you can influence in order to sleep better. For example, you can reduce street noise with earplugs.

But inner peace is also important for better sleep. However, it's not that easy to switch off the merry-go-round of thoughts. Meditation and breathing exercises can help you with this.

7. Maintain a sleep rhythm

Train your body to have fixed sleep times. It is also advisable to go to bed and get up at approximately the same time on weekends as during the week. Otherwise, it's similar to a weekly jet lag for your body.

8. Healthy eating

If you want to sleep well, you should also pay attention to a healthy diet. Certain vitamins, such as vitamin B12, can cause fatigue if deficient. Therefore, ensure an adequate supply. Here you can find out which vitamins help against fatigue.

The protein building block L-tryptophan is crucial for good sleep. The body needs it to be able to form melatonin. You can absorb this nutrient component through protein-rich foods such as dairy products or oatmeal.

Also, you should neither go to bed hungry nor with a full stomach.

9. Harness nature

Many plants contain sleep-promoting ingredients. One of the most well-known examples is valerian. With its contained essential oils, it is said to facilitate falling asleep and also enable sleeping through the night. Similar effects are also attributed to lemon balm, passion flower, and hops.

What to do if the tips don't help?

Sleep disorders are not trivial. Those who suffer from long-term sleep problems can harm their health. The immune system becomes weaker, making you more susceptible to infections. But your mental health can also suffer. If all tips and tricks for better sleep and falling asleep faster do not help, you should consult a doctor. An examination in a sleep lab or other tests may provide information about your sleep disorders.

Better sleep: Conclusion

Create ideal conditions for good sleep with a suitable mattress, duvet, and pillows. Alcohol and disturbing noises worsen sleep quality and should therefore be reduced. Light, lack of exercise, and too little melatonin, on the other hand, make it harder for you to fall asleep. You can sleep better with a healthy diet and natural, sleep-promoting ingredients from medicinal plants.

If you still can't sleep better despite all the tips and tricks, it's advisable to seek medical advice.