Healthy sleep – 11 tips for more sleep hygiene

Healthy sleep is essential for your health! With these simple tips for falling asleep, you not only promote sleep, but your whole body.

” Sleep is the most delicious invention ,” said the novelist Heinrich Heine (1797-1856). In fact, healthy sleep is much more than that – it is vital for us humans. This is the only way the body can generate enough energy and recharge its batteries. But many people find it difficult to rest in the evening. According to a study by the DAK, 80 percent of employed people sleep poorly.

But sleep is not just sleep. It is divided into 5 phases:

  1. the sleep phase
  2. the light sleep phase
  3. the transition phase
  4. the deep sleep phase
  5. the dream phase (REM)

The deep sleep phase is particularly important. Then, as the name suggests, sleep is deepest. That means: pulse, respiratory rate, muscle tension and blood pressure are then lower than in any other sleep phase. Relaxation is at its highest now. For a healthy sleep, the deep sleep phase should last about 1.5 to 2 hours.

Sleep Tip 1: Mobile phones disrupt healthy sleep

Just checking the last emails again, writing WhatsApp messages and looking at the latest photos on Instagram – you should better do without that before bed! Because “briefly” quickly becomes an hour again. In addition, the high proportion of blue light in the displays inhibits the production of melatonin in the brain. And that can lead to trouble sleeping.

If you want to fall asleep faster, you should put the cell phone away before going to bed. If you need your mobile phone by the bed – for example for professional reasons – activate the “night mode”. This reduces the short-wave blue light and nothing stands in the way of your healthy sleep.

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Sleep tip 2: Healthy sleep needs darkness

During the day we need brightness, because the right light causes the body to release the happiness hormone serotonin, which has an antidepressant effect and gives us new energy. In addition, the body can produce the important vitamin D through sunlight. However, if you want to sleep, serotonin is harmful because it inhibits the production of the hormone melatonin. But that will make you tired and fall asleep.

However, melatonin is only produced in the dark . You should therefore ban all light sources, including the alarm clock with an LED display, from the bedroom. When the first sunlight comes through the curtains in the morning, dark sleeping goggles help to sleep longer.

Sleep tip 3: Rest promotes healthy sleep

It doesn’t matter whether it’s the talking colleagues, the radio, the traffic or the coffee machine – during the day we are surrounded by a background of noise that constantly rains down on us. But to sleep we need one thing above all – rest! If your bedroom is on a busy street, you should close the windows at night to get a good night’s sleep.

What if your partner snores next to you? Then reaching for earplugs can help.

Sleep tip 4: The right room temperature for a good night’s sleep

Sleep researchers found out: The best room temperature for healthy sleep is between 16 and 18 degrees , in the children’s room it can also be up to 22 degrees. The optimal humidity in the bedroom is between 40 and 60 percent . But as always, the same applies here: Good is only what is good for you.

If you freeze at these temperatures, you’ll hardly get any rest, shivering. But before you turn up the heating before you go to sleep, you can use a second blanket for more warmth, for example. Instead, cuddle up in warm sleeping clothes, make sure that they don’t restrict you – this can also disturb healthy sleep.

Sleep tip 5: Have a good night’s sleep with the right plant by the bed

Many plants do not produce oxygen in the dark, but produce carbon dioxide. This affects your sleep hygiene. That doesn’t mean that you have to completely avoid plants in the bedroom. It depends on the plant! For example, aloe vera or sheet hemp also release oxygen at night, increase the humidity and even support your healthy sleep.

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Sleep tip 6: Falling asleep rituals provide security

Do you have trouble falling asleep? Then regular bedtime rituals can help you fall asleep. The reason is simple: the body loves habits and fixed sleep rhythms .

This includes, for example, a fixed time for going to bed. Go to bed at 10pm every night? Then you will quickly notice how your body gets used to it – and then also finds peace and quiet. Sleep rituals for a healthy sleep can also be relaxation exercises or a cup of soothing tea. An evening foot massage can also be a nice ritual. Here is a simple recipe for a fragrant oil.

Sleep tip 7: Eat right for a good night’s sleep

Shortly before going to sleep, do you want to go to the fridge and feast? This is not a good idea if you want to get a good night’s sleep. Because large meals and fatty food in the evening weigh heavily on your stomach at night. Your digestion slows down while you sleep, but your body has to work harder to digest.

If you can’t sleep without a night snack: Carbohydrates and proteins (proteins) are easier to digest than fatty dishes.

For a healthy sleep, you should also avoid caffeinated drinks such as coffee, cola, black tea and the like before going to bed – the caffeine stimulates you. Better for a good night’s sleep are herbal teas or the classic milk with honey.

Sleep tip 8: Exercise supports healthy sleep – in moderation

Jogging a few more kilometers in the evening or off to the gym – actually a good idea, because exercise is good for you. Only: The hard training in the evening is not ideal for a good night’s sleep. You fall into bed comfortably exhausted and with a clear conscience. But then the body finds no rest because it is still too pumped up.

Better for a healthy sleep: a walk, gymnastics or yoga in the evening. This “gentle” movement keeps the pulse calm, but also stimulates e.g. B. the supply of oxygen – ideal for a good night’s sleep.

Sleep tip 9: The optimal sleep duration for healthy sleep

How long does healthy sleep last? This question cannot be answered in principle, because every person has a different need for rest. Experts typically recommend getting 6 to 9 hours of sleep a night .

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Important: Our sleep goes through different phases, each of which lasts around 90 minutes per cycle. Ideally, all sleep cycles should always remain complete. An ideal sleep duration would be 6 hours for 4 sleep cycles or 7.5 hours for 5 cycles.

Sleep tip 10: Sleep better with the right mattress

Hard – or rather soft? Cold foam or latex? The selection of mattresses is huge. And important! After all, we spend about a third of our lives asleep.

So the better the mattress suits you, the better your sleep will be. Therefore, there is no one optimal mattress that suits everyone. Experts advise: Test your mattress extensively – in all sleeping positions. Let us advise you on which type of mattress best suits your height and weight. And: When you “test sleep” you should also use your own pillow, because you lie differently with another pillow.

By the way: You should buy a new mattress every 8 to 10 years. The reason: If the mattress is too old and saggy, you can get back pain. Extra sleeping tip: Make sure the mattress has a cover that can be washed at 60°, this ensures the best hygiene in bed.

Sleep tip 11: Sleep healthy with the right sleeping position

Does your back pinch and ache in the morning? Back pain after sleeping is a common problem. The main causes are muscle tension and an incorrect sleeping position or mattress .

This means that correct posture when sleeping can reduce joint and muscle problems. From an ergonomic point of view, experts advise sleeping on your side or on your back. Stomach sleepers also suffer more often from a hollow back, which is caused by sleeping on their stomach.

For back-healthy sleep, make sure that the entire spine forms a straight line. Your mattress should allow you to sink in slightly in the pelvis and shoulders.

Your pillow should support the neck and head so that the cervical vertebrae don’t buckle. By the way, there are also special neck pillows that adapt to the natural curvature of the neck – this can provide additional support for your neck muscles and thus relax them.

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