The perfect sleep hygiene

Every day, our sleep forms one of the most important foundations for our well-being and health. With the right sleep hygiene you can support your body sleep better and regenerate optimally during the night. Here you can find out 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

      The right sleep hygiene

      Sleep is indispensable for us and rightly takes on an important role, because it forms the central regeneration period for our body and especially for our brain.

      Among other things, 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 time in our lives asleep, it is not always easy to wake up in the morning truly rested and refreshed. In order for the numerous essential regeneration processes to run optimally night after night and for us to gather enough energy for the next day, restful sleep is of great importance. The duration and quality of our nightly rest are particularly decisive for a "really good night's sleep" and a healthy, productive everyday life.

      Building blocks of good sleep hygiene

      Sleep hygiene refers to the interaction of various rules and methods to make sleep more restful and to 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 Schlafumgebung

      Where and under what conditions we sleep at night has a decisive influence on the quality of sleep. Especially unfamiliar and external circumstances can promote sleep disturbances and lead to the fact that we wake up again and again at night or do not find a restful sleep at all.

      To the contribution The ideal sleeping environment

      #2 The optimal sleep routine

      Bausteine der guten Schlafhygiene: Die optimale Schlafroutine

      Humans are "creatures of habit" and also 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 run.

      Go to post: The perfect sleep routine

      #3 Eating right in the evening

      Bausteine der guten Schlafhygiene: Die richtige Ernährung am Abend

      How, what and when we eat has a huge impact on our sleep patterns. The wrong eating patterns and certain nutrients not only make it difficult to fall asleep in a relaxed manner, but also to sleep soundly through the night. The right nutrition, on the other hand, can positively influence your sleep.

      Learn more: Nutrition in the evening

      #4 Relaxation

      Bausteine der guten Schlafhygiene: Entspannung vor dem Schlafen

      Stress and lack of relaxation before bedtime disrupt sleep and much-needed regeneration, preventing the body from recovering adequately. Switching off and coming to rest before going to bed is therefore an important prerequisite for a peaceful night's sleep. Targeted relaxation also helps you to fall asleep and prepares you optimally for regeneration.

      Learn 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 in return can improve sleep quality and help you fall asleep. Accordingly, regular activity and sufficient exercise are important factors for restful sleep.

      Learn more: Sport & sleep


      With the right sleep hygiene, you can help your body to regenerate optimally at night and prevent sleep disorders such as problems falling asleep or sleeping through the night. After all, a good night's sleep is no coincidence and forms 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 in order to get the most out of your night. In order to influence your sleep positively in the long term, it is of course advisable to get to grips with the rules of good sleep hygiene and, at best, to integrate them into your own everyday life in the long term.

      Best wishes and see you soon!

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