The ideal sleep routine

Good sleep is essential for a healthy daily routine. With the right sleep hygiene and an ideal sleep routine you can help your body sleep better and regenerate optimally during the night. We explain what makes a good sleep routine and how it can improve your sleep in the long term.

Table of contents

      1. The right sleep hygiene
      2. The ideal sleeping environment
        1. Bedroom
        2. Sleeping equipment
        3. Room temperature
        4. Light
        5. Noise & sounds
      3. Conclusion

      The right sleep hygiene

      Every day, our sleep forms one of the most important foundations for our well-being and health, and yet it is not at all easy to wake up truly refreshed every morning. With the right sleep hygiene, you can help your body to regenerate optimally during the night and prevent sleep disorders such as problems falling asleep or sleeping through the night. After all, good sleep does not 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, the development of a sleep routine.

      The ideal sleep routine

      Die perfekte Schlafroutine - Regelmäßige Bettzeiten und Rituale

      Humans are already "creatures of habit" by nature and also adapt to a certain rhythm when it comes to sleep. The famous inner clock orients itself to the natural course of the day and regulates the individual sleep-wake rhythm - depending on which sleep or chronotype you belong to. As part of good sleep hygiene, the right sleep routine can therefore also help to promote restful sleep in the long term. But what does a good sleep routine look like?

      #1 Regular wake and sleep times

      Regular sleep times correspond to the natural circadian rhythm of our body. A regular sleep rhythm therefore helps us to sleep sufficiently long and restfully. If you regularly go to bed at the same time and get up at the same time, you not only ensure a permanently balanced sleep duration, but also make it easier for yourself to fall asleep and wake up, thus promoting restful sleep.

      Tip: The times at which you should ultimately go to bed and get up in order to be truly awake and productive are very individual and depend on various factors - for example, which chronotype you correspond to.

      #2 Regular sleep

      Both a permanently low, as well as a too high or strongly fluctuating sleep volume affect the quality of your sleep. Night after night we go through several sleep cycles, which in turn are divided into different sleep phases. How much 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 at best this should be achieved on a regular basis. But don't worry! If you do have a few shorter nights, you can usually make up for a slight sleep deficit by getting a little more sleep the following nights and then get back into your usual rhythm.

      Did you know that? You can quickly make up for lost sleep, but the opposite is not possible.

      #3 Relaxation routines before sleep

      Entspannungsroutinen etablieren - Pflegeroutinen, Relaxen, Lesen

      In everyday life we are constantly challenged mentally and physically and often find it difficult to switch off in the evening. However, great exertion and stress before going to bed cause the cortisol level to rise exactly when the body actually needs to rest. This has a negative effect on sleep and makes it particularly difficult to fall asleep. Targeted relaxation, on the other hand, helps you to fall asleep and prepares you for the upcoming rest phase and the important regeneration during sleep.

      Tip: Try to establish an evening routine that suits you, which can help you switch off and get you in the mood for sleep. Some examples: Quiet music, meditation and breathing exercises, or tried-and-true nighttime reading.

      Also of interest: tips for relaxing before sleep or discover 5 calming plant extracts.


      It may be a little tiring at first, but try to slowly accustom the body to fixed structures and integrate the routines into everyday life. Especially in combination with other rules of good sleep hygiene, you can positively influence your sleep in this way and ensure that you get the best out of your sleep in the long term and start the day fit and refreshed in the morning.

      Get used to fixed sleeping and waking times. Go to bed at the same time every day and get up at the same time.

      Try to get enough sleep on a regular basis and pay attention to your individual sleep needs. Experts recommend 7 - 8 hours of sleep per night.

      Establish fixed rest periods and support your body with regular relaxation routines to switch off and prepare for sleep.

      Best regards and see you soon!

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