The ideal sleep routine

Good sleep is essential for a healthy everyday life. With proper sleep hygiene and an ideal sleep routine you can support your body sleep better and to regenerate optimally at nightWe explain what constitutes a good sleep routine and how it can improve your sleep in the long term.

Table of contents

1. Proper sleep hygiene
2. The ideal sleep routine
1. Regular waking and sleeping times
2. Regular sleep schedule
3. relaxation routines before sleep
3. Conclusion

1. Proper sleep hygiene

Our sleep is one of the most important foundations for our well-being and health every day, and yet it is not that easy to wake up every morning feeling really refreshed. 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 staying asleep. After all, good sleep does not come 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, developing a sleep routine.

2. The ideal sleep routine

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

#1 Regular waking and sleeping times

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

Tip: The time 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.

#2 Regular sleep

A consistently low sleep schedule, as well as one that is too high or fluctuates greatly, can 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 The amount of time 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 a night and should ideally be achieved regularly. But don't worry! If you do have a few shorter nights, you can usually make up for a small sleep deficit by sleeping a little more in the following nights and then get back into your usual rhythm.

Did you know that? You can quickly make up for lost sleep, but conversely, preventative “sleep-in” is not possible.

#3 Relaxation routines before sleep

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 precisely when the body actually needs to relax. This has a negative effect on sleep and makes it particularly difficult to fall asleep. Targeted relaxation, on the other hand, helps you 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 and can help you switch off and get in the mood for sleep. Some examples: calm music, meditation and breathing exercises or the tried and tested bedtime reading.

Also interesting: Tips for Relaxation Before Sleep or discover 5 soothing plant extracts.

3. Conclusion

It may be a little tiring at first, but try to slowly get your body used to fixed structures and integrate the routines into your everyday life. In this way, especially in conjunction with other rules of good sleep hygiene, you can have a positive effect on your sleep and ensure that you get the most out of your sleep in the long term and start the day feeling fit and refreshed in the morning.

• Get used to regular sleep and wake times. Go to bed and get up at the same time every day.

• Try to get enough sleep regularly 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 in switching off and preparing for sleep through regular relaxation routines.

Best regards and see you soon!