Improve sleep: the best tips and advice

Improving your sleep can have a very positive effect on your well-being. In order for your body to recover well in the resting phase, some measures are important and necessary. We present our sleep tips.

Improve sleep through regularity

Maintaining a certain rhythm makes it easier for your body to shut down.

• Go to sleep at a similar time each day to give your body optimal support. Similar to getting up on time in the morning, you get used to the times and you calm down more quickly.
• Before you go to bed, find a ritual that you perform regularly. For example, this can be a relaxation exercise or a short reading session.
• Try to make these rituals a habit. Give your body and yourself time to get used to it.

How long you should sleep

Everyone needs different hours of sleep. The guide value is around eight hours, but this varies from person to person.

• The best way to tell how much sleep you personally need is after how many hours you wake up without an alarm clock and feel relaxed.
• You should adapt your sleep duration to this personal gut feeling and include the hours you need.
• To be able to fall asleep better and faster, find the right mattress for you. An orthopedic pillow relieves your neck and helps your body relax.

Avoid eating and drinking before sleeping

It is generally beneficial for your body to absorb a lot of fluid. But certain drinks, such as alcohol, make your sleep worse. The same applies to hearty meals.

• Your body uses energy to digest or process drinks and food. As a result, you cannot relax as well.
• Avoid evening snacks such as chocolate or gummy bears. Your body releases energy through the sugar it contains, so that you lie awake for countries.
• However, there is no hard and fast rule about how long you shouldn't eat or drink before going to bed.
• The best way to support your body before the rest phase is with conventional water. Drinking a lot is healthy because it promotes the body's internal processes such as digestion.

Pay attention to the air and room temperature

How good the air is in your bedroom has a major impact on your sleep quality.

• When temperatures tend to be colder, it is easier for people to calm down. A thick blanket is therefore more suitable than a turned on heater.
• Ventilate the room again before going to sleep. This brings fresh air into the bedroom, which makes it easier for you to relax.
• If you leave the heating on in winter, hang a wet rag over it. This means that the heating air is less dry . As an alternative to this damp cloth, there are also humidifiers that you can adjust specifically.