Schlaf & Erholung

Sleep hygiene: how to improve your sleep quality

By Sarah von XTRA FUELJul 29, 2025

Good sleep cannot be taken for granted - it needs to be actively promoted. Sleep hygiene refers to behaviors and environmental factors that promote healthy, restful sleep. In our hectic modern world, many people struggle with problems falling asleep and staying asleep (insomnia). The consequences of chronic sleep deprivation are considerable: poor concentration, mood swings, increased risk of accidents and, in the long term, damage to health (such as an increased risk of cardiovascular disease, diabetes and a weakened immune system)【10】. The effects are noticeable after just a few nights with too little sleep - you feel like you're "exhausted".

In fact, studies show that a lack of sleep causes cognitive performance to drop as much as if you had been drinking alcohol【8】. In addition, a chronic lack of sleep upsets the hormonal balance (e.g. leptin/ghrelin appetite hormones) and promotes weight gain and high blood pressure. In short, sufficient and good quality sleep is a central pillar of health and well-being.

But how do you achieve this "good sleep"? This is where sleep hygiene comes into play. The term may sound a little technical, but it simply means creating the right habits and the right environment for sleep. Many sleep problems can be significantly improved through consistent sleep hygiene - sometimes even without medication. For example, the American College of Physicians recommends that the first treatment for chronic insomnia should always be non-medication-based (primarily through cognitive behavioral therapy for insomnia and sleep hygiene measures)【7】. So before you reach for sleeping pills, you should take a critical look at your own habits. This is often where the biggest adjustments can be made.

Important to know: sleep hygiene is not an "instant solution" - you have to implement the tips regularly, ideally anchoring them as a new routine in your everyday life. It takes some discipline at first, but it's worth the effort. After just 1-2 weeks of consistent sleep hygiene, many people report falling asleep more easily and waking up less at night. A big advantage: the following measures are all natural and have no side effects. They can also be used preventively to avoid sleep problems. And even those who are already dependent on sleep medication can reduce the dose of medication or improve the effect through better sleep hygiene (always in consultation with the doctor). So let's take a look at the individual aspects of sleep hygiene - step by step to better sleep.

Fixed sleep routine and regular sleep rhythm

Our body has an internal clock (the circadian rhythm) that controls the sleep-wake cycle. This clock is strongly influenced by our regular daily routine. One of the most important sleep hygiene tips is therefore: get up at the same time every morning and go to bed at the same time every night. Sounds banal, but it has an enormous effect. Fixed bedtimes allow the body to "adjust" to sleep. The melatonin level (sleep hormone) then begins to rise reliably at a certain time and you become sleepy. Many of us are familiar with this effect: during the week, when the alarm clock always rings at 6:30 a.m., we often wake up at 6:30 a.m. at the weekend without an alarm clock at all - our body clock has trained itself for this.

Irregular sleeping times, on the other hand, disrupt the internal clock, similar to mini-jetlag. The classic example is "social jet lag" in people who have to get up early on weekdays but sleep in late at the weekend: Monday morning then feels like a flight across several time zones. Studies show that such changing sleep rhythms are associated with increased daytime tiredness and loss of performance. It is therefore advisable not to turn your rhythm completely upside down at the weekend - a deviation of one to two hours is okay, but more should be avoided if possible.

A conscious evening ritual is also part of a fixed sleep routine. Our body and mind need a transition phase from being awake to sleeping. If you are active and in work or entertainment mode until the last minute, you can't expect your mind to "switch off" immediately when you go to bed. Therefore, plan the last hour before going to bed as a rest phase. This could look like this, for example: At 10 p.m., turn off the screen and put away your cell phone, then read a few pages of a relaxing book (not a thriller!) in the dim light, brush your teeth, perhaps do a short meditation or gratitude exercise, and go to bed. If you follow a similar sequence every evening, your brain will associate this routine with sleep - the best way to ensure that you are really tired when you go to bed.

It is also important for your sleep rhythm to get enough daylight during the day. Light and dark set the pace for our internal clock. Ideally, you should get 10-30 minutes of daylight in the first hour after getting up in the morning (or longer if the sky is overcast). This suppresses the melatonin left over from the previous evening and signals to the body that it is now daytime, which synchronizes the internal clock. If you hardly get any light in the morning (e.g. office work in artificial lighting) and sit in bright artificial light in the evening, your internal clock is pushed back - this can make it difficult to fall asleep. So: open the curtains in the morning, perhaps go for a walk or at least have a coffee on the balcony. And counteract this in the evening with dimmed lighting (more on this later). These measures will stabilize your sleep-wake rhythm, which in itself improves the quality of your sleep.

Relaxing evening rituals to combat problems falling asleep

Many people have difficulty falling asleep because they are still thinking about the day or simply can't "wind down". Targeted relaxation techniques and rituals in the evening help to switch the body and mind to sleep mode. Some tried and tested tips:

No intense brooding in bed: bed should be a place of rest, not a place to wallow in problems. If you notice that a thousand thoughts are racing through your head, make a "thought stop" early on. One method is to keep a diary or to-do list before going to bed: Write down all stressful thoughts or tasks for tomorrow on paper. This gives your mind permission to let them go for today - after all, they are written down and you will take care of them tomorrow. Many people find it relieving to do a 5-minute "brain dump" on paper before switching off the light.
Meditation and breathing exercises: Just 10-15 minutes of mindful breathing in bed (or right in front of it) calms the nervous system. A simple exercise: concentrate on your breath, gently lengthen your exhalation (e.g. 4 seconds inhale, 6 seconds exhale) - this activates the parasympathetic nervous system, our resting nerve. In a randomized study with older adults, daily meditation significantly improved sleep quality compared to a control group【6】. There are also apps and guided sleep meditations that can be helpful. Alternatively, progressive muscle relaxation or autogenic training are good techniques for reducing physical tension.
Warm shower or bath: A popular household remedy - and actually scientifically proven - is a warm bath or shower about 1-2 hours before going to bed. The so-called passive body warming relaxes the muscles and helps you fall asleep after the bath. A meta-analysis found that a 10-minute bath at around 40 °C, about 90 minutes before going to bed, can reduce the time it takes to fall asleep by an average of 10 minutes【2】. Important: Do not take a hot bath immediately before going to sleep, otherwise your core body temperature will be too high. You fall asleep better when your body temperature drops slightly - this happens after the bath due to increased blood flow to the skin (you cool down and become sleepy). So ideal: e.g. bathe at 9 pm, go to bed at 10:30 pm.
Herbal tea instead of alcohol: A common mistake is to use alcohol as a "nightcap" in the evening. Although alcohol initially makes you sleepy, it worsens the sleep architecture and leads to restless sleep later in the night【11】. In particular, alcohol prevents us from getting enough REM sleep (dream sleep) - instead, we wake up more often in the second half of the night【11】. Alcohol also relaxes the throat muscles, which can promote snoring and sleep apnoea. So if you have problems sleeping, you should avoid or at least reduce alcohol in the evening. A glass of wine with dinner (well before bedtime) is usually not critical, but a nightcap right before going to bed is counterproductive.
Herbs and teas: A cup of sleeping tea made from calming herbs such as camomile, valerian, lavender or passionflower is better than alcohol. Chamomile tea, for example, is traditionally used as a mild sedative. A small study on older people showed that 28 days of chamomile extract significantly improved sleep quality【5】. Valerian root has also shown moderately positive effects on sleep onset time and sleep efficiency in some studies. Important: You shouldn't expect miracles from herbs, but as part of a relaxation ritual - perhaps together with a good book - they can certainly be useful.(Note: The links between valerian (and the herbs mentioned, e.g. camomile) and an improvement in sleep quality have not yet been confirmed by the EFSA; further studies are required).
Electronics break: In the last hour before sleep, you should avoid TV, smartphone, tablet, etc. as much as possible. On the one hand, exciting content (action movies, answering emails, social media scrolling) stimulates the mind. Secondly - and more on this in a moment - screens emit blue light, which suppresses melatonin production. So why not opt for analog relaxation: do a puzzle, paint, write in your diary or end the day with soft music. Some people also swear by listening to a calming podcast/audiobook in the semi-darkness - this can work as long as it's not too exciting.
Only go to bed tired: This is also part of sleep hygiene: really only go to bed when you feel sleepy. If you go to bed wide awake, you risk lying awake for a long time and creating negative associations ("I can't sleep again"). If you haven't fallen asleep after about 20-30 minutes, get up again, go into another room, do something monotonous (e.g. read a dry book) and go back to bed as soon as your eyes close. In this way, you condition the bed as a place to sleep, not to brood. This technique is part of so-called stimulus control and is very effective for insomnia【7】.

To summarize: Create your own personal evening ritual of calming activities. If possible, repeat it every evening in a similar form so that your body learns the signals: Aha, it's almost bedtime. Whether it's a cup of tea, a warm shower and 10 minutes of meditation - or listening to soft music and writing in your diary - it's up to you. The important thing is that it really relaxes you and that you reduce your daytime "input" (work, screen, intense discussions) during this time. In this way, you can combat problems falling asleep at the root, namely by consistently slowing down and letting go at the end of the day.

Setting up the ideal bedroom

Our bedroom is the environment in which we spend a third of our lives. Designing this environment to promote sleep is at the heart of sleep hygiene. Here are the most important factors:

Quiet: A quiet room is crucial. Noise disturbs sleep - even if it doesn't wake you up completely, your sleep will be less deep. If your living environment is noisy (traffic, neighbors, snoring partner), invest in solutions: Earplugs, a good soundproofing plan, or possibly a "white noise" device as background noise that masks unpredictable sounds. Studies show that continuous white noise in the bedroom can improve sleep efficiency in noisy environments by reducing the perception of background noise.
Darkness: Our bodies only release melatonin in the dark - even moderately bright light in the bedroom can impair sleep. A sensational study by Northwestern University found that just 100 lux of brightness (such as dimmed room light) during sleep increases the heart rate and worsens insulin resistance the next morning【4】. The test subjects therefore slept more unhealthily "with the light on". Therefore: Clear your bedroom of electronic standby lights and incident street light. Thick curtains or blinds ensure darkness. If not otherwise possible, use a sleep mask. Complete darkness promotes deep, restful sleep and also stabilizes your sleep rhythm.(Remember: "Sleep in the dark like in a cave.")
Cool temperature: The ideal sleeping temperature for many people is around 16-19 °C. Sleeping in a cool environment is better because the body lowers its temperature during the night - this is hindered by a room that is too warm. However, an environment that is too cold (<14 °C) is not good either, as shivering stresses the body. Ventilate the room well before going to bed. If possible, leave a window ajar at night for fresh air. Stuffy, warm air can lead to restless sleep.
Comfortable mattress and pillows: A saggy mattress or the wrong pillow can contribute to back pain and tension - waking you up again and again. Invest in a mattress that suits your body weight and sleep type (side/back/belly sleeper). Experts recommend replacing mattresses every 7-10 years. Which mattress is "ideal" depends on the individual - the important thing is that you lie comfortably and that your spine is supported in a straight position. It's also worth trying out pillows: neck pillows, side sleeper pillows, down vs. foam filling - try out what you wake up with in the morning without a sore neck. As a rule of thumb: side sleepers need a thicker, more supportive pillow, back sleepers a flatter one.
Bedding and sleepwear: Choose breathable materials (cotton, linen) - they help to maintain a comfortable sleeping environment without heat build-up or freezing. Adapt the comforter to the season (light comforter in summer, thick comforter in winter). Some people swear by weighted blankets (heavy, therapy-supporting blankets); studies suggest that these can increase the feeling of security and alleviate sleep problems in cases of anxiety and insomnia - but this is a matter of type. It is important that you feel comfortable and safe. Change your bed linen regularly, as fresh, clean sheets also subjectively contribute to a better sense of well-being.
Banish electronics: A good reminder: the bedroom is for sleeping (and tenderness) - not for working, watching TV or scrolling. If possible, remove televisions, computers and games consoles from the bedroom. The blue light and also the psychological effect ("bedroom as entertainment zone") sabotage the sleep association. Cell phones should also be put in flight mode and out of reach. Reading emails in bed in the evening activates stress and the carousel of thoughts. Instead, create a little oasis of calm - perhaps with a cozy reading chair, dimmed lamp, but without hectic electronics.
Tidiness and atmosphere: A cluttered, chaotic bedroom can unconsciously trigger stress ("I should tidy up..."). Try to keep the bedroom relatively minimalist and tidy. Soft colors (blue, gray, beige) have a calming effect. Scents can also help: Lavender in the room (as an oil or scented sachet) has shown mild calming effects in studies and can promote sleep quality. It is important not to use allergenic room sprays. A natural lavender scent or Swiss stone pine can be pleasant. But: less is more - the fragrance should remain subtle.(Note: The correlation between sour cherry juice and sleep quality has not yet been confirmed by the EFSA; further studies are required).

By optimizing these factors - peace, darkness, coolness, comfort - you can transform your bedroom into a real sleep cave. Sometimes you only notice the effect when you try it out: For example, when you sleep in complete darkness for the first time (blinds completely down) and are amazed at how deep and long you sleep compared to before, where streetlights might have shone in. A new mattress or an ergonomic pillow can also work wonders against tossing and turning at night. This effort is worthwhile because we literally recharge our batteries at night - and this works best in an ideal environment.

Light and technology: avoid blue light in the evening

A key aspect of sleep hygiene is how we deal with light in the hours before sleep - especially artificial blue light. Natural daylight contains a lot of blue spectrum, which is good during the day: blue light suppresses melatonin and keeps us awake. In the evening, however, we need the opposite - the sleep hormone melatonin should increase so that we become tired. However, screens on smartphones, tablets, computers and LEDs also emit blue light. If we look at such displays in the evening until shortly before going to bed, we signal "day" to the brain, even though it is actually night. The result: less melatonin, a shifted internal clock, problems falling asleep.

Research impressively supports this everyday observation: in an experiment, scientists asked test subjects to read either an e-book on a tablet or a printed book before going to bed. The result: the tablet readers took longer to fall asleep, felt less tired in the evening, had a delayed increase in melatonin and felt less refreshed the next morning【1】. Specifically, the circadian phase of the tablet group was shifted back by over an hour. The researchers concluded that the blue light from screens in the evening "phase-shifts" the internal clock and leads to falling asleep later and reduced sleep quality【1】. In their words: "Evening exposure to a light-emitting eReader acutely suppresses melatonin and phase-delays the circadian clock"【1】. In other words: tablets & co. in the evening keep us biologically awake for longer【1】.

What does this mean in practice? Try to avoid screen time in the last 1-2 hours before going to bed. Read a printed book or an e-ink reader (without a self-luminous display) if you want to read. If you absolutely have to do something on your PC/mobile phone, use a blue filter/night mode (many devices have "night shift" functions) - these reduce the blue component and emit a warmer light. It's not perfect, but it's better than nothing. You can also wear blue light filter glasses: studies show that wearing such orange-tinted glasses in the evening can reduce the melatonin-suppressing effect of room light and lead to better sleep, especially for people with sleep problems caused by evening screen use. However, it is easier to minimize the cause - in other words, turn off the screens.

In addition to screens, room lighting also plays a role. In the evening, the light in the home should be as dimmed and warm (yellowish/reddish) as possible - this imitates the sunset. Avoid bright ceiling lights and daylight lamps after 8 pm. Instead, use floor or table lamps with warm white light bulbs. It is also a good idea to switch to indirect, low light one or two hours before going to bed - for example, just one small lamp or a few candles in the living room. Your body will then start to release melatonin as it gets darker. TV sets also emit a lot of light, but interestingly, passive television often has less of a stimulating effect than active scrolling on your cell phone. Nevertheless, action-packed or exciting content right before bedtime is counterproductive as it increases stress levels. It would be better to watch a quiet documentary or listen to relaxing music or an audio book.

Remember: reduce light in the evening - especially avoid blue light. As much as our body needs bright light in the morning (for an energetic start to the day), it needs darkness in the evening. This is part of our evolutionary programming - for thousands of years we spent our nights by the reddish glow of the campfire or by moonlight, long before light bulbs were invented. Take advantage of this insight and create a cozy, dim evening ambience. Your pineal gland (melatonin producer) will thank you by releasing the "sleep hormone" at the right time and making you more naturally tired.

Diet and stimulants: caffeine, alcohol & co.

What we eat and drink - especially in the afternoon and evening - also influences our sleep. Here are a few basic rules:

Stop caffeine in the afternoon: caffeine (in coffee, black/green tea, energy drinks, cola, chocolate) is a powerful stimulant. It blocks the fatigue messenger adenosine in the brain and can therefore delay the need for sleep for hours. The half-life of caffeine is around 5 hours (2-9 hours depending on the person)【3】. This means that an espresso at 5 pm still has about half of its effect in the body at 10 pm. One study even showed that 400 mg of caffeine (equivalent to approx. 4-5 cups of coffee) shortened the duration of sleep by over 1 hour even 6 hours before bedtime【3】. The test subjects who still had caffeine at 4 pm slept significantly worse and less deeply【3】. Hence the advice: set a caffeine curfew. Many experts recommend not consuming any caffeinated drinks after 2 pm. You should stop after 4 p.m. at the latest so as not to jeopardize your night's sleep. From the afternoon onwards, opt for decaffeinated coffee or herbal tea. And be careful: energy drinks in the early evening or dark chocolate as a late dessert can also provide enough caffeine to keep you awake.
Avoid heavy meals in the evening: A sumptuous, high-fat or heavily spiced dinner just before bedtime makes many people sleep poorly. The gastrointestinal tract then has to work hard, which can lead to heartburn, bloating and restless sleep. Ideally, plan your last big meal 2-3 hours before going to bed. Of course, you shouldn't go to bed hungry - a light snack (a slice of wholemeal bread, some yogurt or a banana) just before bedtime is okay if necessary. Some people find that warm milk with honey helps - this can actually calm you down (milk contains tryptophan, an amino acid that promotes sleep, but not in too high a quantity). It's important to keep dinner lighter overall - for example, steamed vegetables with some lean protein instead of a fatty roast with chips.
Alcohol in moderation (better not at all): Many people know the effect of suddenly lying awake at 3am after drinking alcohol. Although alcohol makes you sleepy at first, it fragments your second night's sleep. In particular, alcohol prevents us from getting enough REM sleep (dream sleep) - instead, there are more waking phases in the second half of the night (see above)【11】. Alcohol also relaxes the throat muscles, which can promote snoring and sleep apnoea. So if you have problems sleeping, you should avoid or at least reduce alcohol in the evening. A glass of wine with dinner (long before going to bed) is usually not critical, but a nightcap right before going to bed is counterproductive.
No nicotine before sleep: Nicotine is a stimulant and, like caffeine, can make it difficult to fall asleep. Smokers often have a reduced quality of sleep and wake up more often. If you smoke, at least try not to smoke a cigarette in the last hour before going to sleep. This can make it easier to fall asleep. (Of course, quitting smoking altogether would be advisable for many reasons; better sleep is one of them).

A few special tips from the nutrition corner for good sleep: Some people swear by magnesium-rich foods in the evening (magnesium relaxes muscles and nerves; authorized claim: "Magnesium contributes to the normal function of the nervous system"). One example is a banana smoothie or a handful of nuts, as bananas and almonds contain relatively high levels of magnesium. Whether magnesium directly improves the quality of sleep has not been clearly proven - but a magnesium deficiency can promote muscle cramps and restless legs at night. Adequate intake (e.g. via whole grains, nuts, green vegetables) is therefore advisable.(Note: The relationship between magnesium and sleep quality has not yet been confirmed by the EFSA; further studies are required).

There are also foods that naturally contain some melatonin or its precursors - for example cherries (especially sour cherry juice) or walnuts. Some small studies have shown that sour cherry juice in the evening can extend the duration of sleep by a few minutes, presumably due to the melatonin content. However, this is not a miracle cure, rather a small effect. In any case, there is no harm in trying a glass of cherry juice if you get on well with it.(Note: The links between sour cherry juice and sleep quality have not yet been confirmed by the EFSA; further studies are required).

To summarize: Don't get your body going unnecessarily in the evening. This means no late-night caffeine, no excessive sugar or nicotine, and alcohol only in moderation and early enough. Eat easily digestible food and give your digestive tract time to do its work before sleep. This way, you can go to bed without feeling restless and without an upset stomach - the best conditions for a peaceful night.

Power naps and exercise: Prepare for the night during the day

Speaking of the day: what we do during the day also influences our sleep at night. Two aspects should be emphasized here - naps (power naps) and physical exercise:

Power naps: a short midday nap can work wonders for concentration in the afternoon. But be careful: if you have trouble falling asleep in the evening, long or late naps could be a reason. As a general rule, keep naps as short as possible (10-20 minutes) and not too late in the day (ideally before 3 pm). Such a short "power nap" only immerses you in the light sleep stages and refreshes you without disturbing the night. Sleeping longer during the day (over ~30 minutes) often leads to deep sleep - firstly, you wake up drowsy (sleep drunkenness) and secondly, you have less sleep pressure in the evening, making it harder to fall asleep. In fact, sleep research has shown that a midday nap of around 20 minutes can improve performance in the afternoon without significantly impairing night-time sleep. On the other hand, naps in the early evening (after 5-6 p.m.) probably "steal" sleep pressure from the night's sleep - you then lie awake in the evening. So: if you nap, then at lunchtime and for a short time. If you have massive problems falling asleep at night, you should try to avoid naps completely during the day so that you are really tired in the evening (at least until your rhythm has normalized).

Exercise and sport: Regular physical activity has been proven to promote sleep. People who are physically active tend to fall asleep faster and have more deep sleep phases【9】. A new systematic network meta-analysis (2024) showed that of various non-pharmacological measures, physical training - especially strength training - had the strongest positive effects on sleep quality【9】. As a rule of thumb: no extremely strenuous workouts directly before bedtime. Intense physical exertion very late in the evening can cause some people to become agitated, as stress hormones (adrenaline, cortisol) and body temperature are still elevated. A relaxing evening walk or gentle yoga before going to bed, on the other hand, are highly recommended - they combine exercise with relaxation. As a rough guide: if possible, stop strenuous exercise at least 2-3 hours before you go to sleep so that your body can rest. If your only opportunity for exercise is late at night, observe how it affects you: some people can still go jogging at 9 pm and still fall asleep well at 11 pm - for others it robs them of sleep. You have to try it out for yourself. Overall, however, one thing is clear: exercise improves the quality of sleep because it increases the so-called sleep pressure (you have exhausted yourself physically and your body wants to recover). Don't underestimate the power of regular exercise for your sleep!

Also make sure you get enough daylight and activity during the day and ensure darkness and rest at night. This contrast keeps your circadian rhythm stable. If you spend the whole day indoors in semi-darkness, your internal clock does not get a clear "day" signal - this can contribute to sleep problems. Just as we said above: light in the morning, dark in the evening. The difference between day and night should be clearly noticeable for your body.

Avoid a sleep-robbing lifestyle as much as possible: this includes, for example, permanently irregular bedtimes, late, heavy meals, constant exposure to blue light, little exercise and prolonged stress into the night. If you work shifts, sleep hygiene is of course particularly difficult - special rules apply there (e.g. go home after the night shift wearing sunglasses to block out the daylight and then darken the bedroom completely during the day). For most "normal sleepers", however, the principles presented here are a good guide.

Professional help: when to see a doctor?

Sleep hygiene measures work very well for most people with mild sleep problems - provided they are applied consistently. However, there are cases where the nights remain miserable despite exemplary sleep hygiene. So when should you seek medical help? Basically, if sleep disorders persist for longer than a month, have a significant impact on daytime well-being (severe sleepiness, loss of performance, irritability) or if there is a concrete suspicion of a sleep disorder (e.g. loud snoring with breathing interruptions = sleep apnoea, periodic leg movements, etc.). A doctor (GP or sleep physician) can first rule out organic causes - such as thyroid problems, neurological disorders or medication that disrupts sleep. They can also use questionnaires or a sleep laboratory to diagnose genuine insomnia and then provide targeted treatment.

The good news is that even in such cases, long-term medication is often not necessary. Today, the first choice of therapy for chronic insomnia is cognitive behavioral therapy for insomnia (CBT-I), in which sleep habits are analyzed and systematically changed with a therapist【7】. Sleep hygiene is one component of this, but it also includes techniques such as stimulus control (reconditioning the bed, see above), sleep restriction (initially limiting time in bed to build up sleep pressure) and thought management. CBT-I significantly improves the quality of sleep in the majority of patients - often more sustainably than sleeping pills. It is therefore recommended by sleep physicians and professional associations. If you have persistent sleep problems, you should seek professional help before you fall into the vicious circle of brooding and sleeping pills. There are also certified online sleep training courses and sleep training programs based on these methods.

A combination often makes sense: continue to pay attention to sleep hygiene (this remains the basis), in parallel possibly a short-term sleeping pill from the doctor for acute phases, plus long-term therapy to eliminate the causes. And of course: if there is a specific sleep disorder, e.g. restless legs syndrome or sleep apnoea, this must be treated specifically (compensate for iron deficiency or CPAP mask etc.). But even then, good sleep hygiene supports any therapy.

Sleep problems should neither be trivialized nor dramatized. Often, a certain amount of re-disciplining of your own habits is enough to regain sleep quality. And the better you sleep again, the more your mood and energy improve - which in turn helps you to maintain healthy habits during the day. A positive cycle is therefore possible. The measures presented here are basically like pieces of a jigsaw puzzle that come together to form the "restful sleep" picture. You may only be missing 1-2 pieces (e.g. cutting out caffeine and darkening your room) and it will work. Or you have to turn several screws. Give yourself some time to make the change - your body will certainly thank you for it.

Conclusion

Sleep hygiene is like lubricating oil for a gearbox - it ensures that the natural sleep mechanism can run smoothly. By ensuring regular sleeping times, relaxing evening routines and an optimal sleeping environment, you give your body the best conditions to find sleep on its own. Everyone can improve the quality of their sleep, often by simple means: Dimming the lights, putting away electronics, ensuring darkness and quiet, avoiding coffee in the evening (drink an herbal tea instead) and using relaxation techniques. These measures cost little or nothing - just a little consistency - and have a potentially huge impact.

The most important key words can be summarized as follows: Consistency (fixed rhythm), darkness (screens off, darken the room), calm (reduce noise, switch off mentally), cool (pleasant climate) and relaxation (evening rituals, meditation). If you take these points to heart, you have already done a lot of things right to help you sleep better. Of course, stress and external circumstances cannot always be completely controlled - but even then, good sleeping habits help to increase "sleep robustness". Many people are surprised that they suddenly lie awake much less often with new routines. And if you do have a bad night, you don't immediately panic because you know: I'm already doing what I can, the next one will definitely be better.

In a society that is on call around the clock, sleep needs to be made a priority again. Good sleep is not a luxury, but the basis for productivity, health and enjoyment of life. The measures described here are ultimately an expression of self-care: you consciously allow yourself to wind down in the evening, make your bedroom comfortable, take care of your body (whether through exercise or diet) - all of this sends the signal "I take care of myself". In this sense, sleep hygiene is not just a means to an end, but part of a healthy lifestyle that also has positive effects during the day.

Try it out: You may notice after a short time that you wake up more refreshed in the morning, your mood is better and the infamous "bedtime" loses its terror. Because then you know: When you go to bed, you will be able to sleep - because you have created the conditions for it. If things do go wrong, don't despair, but make adjustments or get help. In contrast to many other health problems, you have a lot of control over sleep disorders. With this in mind: Good night - and sleep well!

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