Good sleep is essential for a healthy everyday life. With the right sleep hygiene and an ideal sleep routine you can support your body to sleep better and in to 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
- The right sleep hygiene
- The ideal sleep routine
- Regular waking and sleeping times
- Regular amount of sleep
- Relaxation routines before sleep
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 so easy to wake up really refreshed every morning. With the right sleep hygiene, you can help your body to regenerate optimally at night and prevent sleep disorders such as problems falling asleep and sleeping through the night. Because good sleep is no accident and forms one of the most important foundations for our well-being and health. A crucial part of good sleep hygiene includes developing a sleep routine.
The ideal sleep routine
#1 Regular waking and sleeping times
Regular sleep times correspond to our body's natural circadian rhythm. A regulated sleeping rhythm therefore helps to sleep sufficiently long and restfully. Regularly going to bed and getting up at the same time not only ensures a balanced sleep duration over the long term, but also makes falling asleep and waking up easier overall, thus promoting restful sleep.
Tip: The times at which you should ultimately go to bed and get up in order to be really awake and productive is very individual and depends on various factors - for example which Chronotypes you correspond to.
#2 Regular amount of sleep
Both a permanently low and a too high or strongly fluctuating amount of sleep impair 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 the next morning refreshed varies from person to person. However, the recommended sleep duration for most adults is between 7 and 8 hours per night and should ideally be achieved regularly. But no worry! If you then have a few shorter nights behind you, you can usually compensate for a small sleep deficit by sleeping a little more in the following nights and then find your usual rhythm again.
Did you know that? You can catch up on missing sleep quickly, but conversely, preventive "pre-sleeping" is not possible.
#3 pre-sleep relaxation routines
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, supports falling asleep and prepares for the upcoming rest phase and the important regeneration during sleep.
Tip: Try to establish an evening routine that works for you that can help you switch off and get you in the mood for sleep. A few examples: quiet music, meditation and breathing exercises or the proven night reading.
It might be a bit exhausting at first, but try to slowly get your body used to fixed structures and integrate the routines into everyday life. Especially in connection with other rules of good sleep hygiene, you can positively influence 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 relaxed in the morning.
Get used to fixed sleep and wake times. Go to bed and wake up at the same time every day.
Try to get enough sleep on a regular basis and consider 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 when switching off and preparing for sleep.
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