Fall asleep well and, above all, sleep through the night: 8 tips for you!

It is – in the truest sense of the word – the dream of many people to be able to fall asleep well and truly recharge their batteries at night. In fact, however, more than 65 % of all Germans between the ages of 30 and 60 suffer from sleep disorders.

Therefore, here you will learn how to fall asleep well and, most importantly, sleep through the night. In seven tips, we have prepared home remedies as sleep aids, but also possibly new approaches for you. Learn more in our article!

With our consultation, you will improve the quality of your sleep and wake up refreshed in the morning.

Tip 1: You need a healthy bed

From when is a bed "healthy" and promotes sleep hygiene? It doesn't take much. For instance, a box spring bed automatically aligns your spine in a healthy position, thus preventing tension or cramps.

The absence of a slatted frame is completely harmless to the back, contrary to many myths. Here you can learn everything about box spring beds, their structure, and the benefits. But even without a box spring bed, you can virtually assemble a healthy bed yourself. Start with the mattress and the pillow.

Especially with neck problems and tension, it is important that you relieve your body during the night. The right degree of firmness is crucial. Here you can comfortably calculate online which degree of firmness you ideally need.

Choosing the right mattress topper is also crucial for a healthy sleeping climate.

Tip 2: Falling asleep faster with sleep aids and home remedies - here's the truth

Many tips circulate online about how to fall asleep effectively. For instance, rose oil or rosemary are said to help with relaxation and letting go. Many also swear by warm milk with honey. Indeed, warm beverages promote falling asleep.

The proverbial cozy warmth soothes the body and nerves. These are good conditions for falling asleep peacefully. In general, it is believed that with a healthy lifestyle, you can combat sleep problems. However, you should refrain from the famous glass of red wine. Alcohol may help with falling asleep.

However, it is anything but beneficial for a healthy, problem-free sleep. White wine also does not help you.

By the way: We recommend that you avoid rosemary before going to bed for your well-being. Just like ginger, it tends to be stimulating at night and is better suited for a morning routine to start the day energetically. Moreover, you should avoid these things:

• Coffee with caffeine and other caffeinated beverages
• A full stomach
• Nicotine
• Black tea
• Greasy meals

If nothing else works, then perhaps dietary supplements are an alternative. You can find information about this option for women and men on the internet.

Tip 3: Determine the Optimal Sleep Duration

Yes, you can sleep too much. Just like too little sleep, too much is also rather unhealthy. How much you need depends on several factors. The average adult, for example, needs about seven to nine hours.

The stark contrast: Newborns typically sleep up to 17 hours per day. Students and adolescents should get up to ten hours of sleep. The optimal duration of sleep also depends on whether and how physically active you are.

Professional athletes like Cristiano Ronaldo swear by getting enough sleep. It allows the body to rest and regenerate. This is how you ensure maximum relaxation in everyday life. Thus, how much sleep you need cannot be generalized.

If you are like us, an average adult and not an athlete, around eight hours are ideal for good sleep quality.

Tip 4: Proper lying in bed is half the battle

Your sleeping position can also affect your sleep. It is particularly sensible to adapt the mattress to your lying position – yes, that is possible. You might even find the mattress that perfectly suits you in our online store, providing a stress-free night's rest.

Sleeping positions are extremely individual – however, we can still offer you a few general tips. For example, avoid letting your shoulders rest on the pillow. This leads to poor posture, tension, and ultimately pain.

Additionally, the pillow should merely support your head, not bend it. This allows blood to flow optimally and the neck to lie in a natural position relative to the spine.

Lastly: Do not buy cheap mattress protectors. They often undermine the benefits of a mattress, as the surface of the mattress cannot 'fully unfold'. Instead, trust in the benefits of the mattress rather than any toppers. It can help you sleep healthily.

Tip 5: Fall asleep easily with breathing tricks

Did you know that with special breathing techniques you can fall asleep particularly well and improve your sleep rhythm? With the 4-7-8 breathing technique, you might change your sleeping habits with health-promoting relaxation techniques and reduce stress.

Follow these steps and adhere to simple rules for restful sleep:

Step 1: Find the right position with the appropriate pillow

First, ensure that no light enters the room and there are no annoying lights in the vicinity. Then make yourself comfortable in your favorite position for sleep disturbances and prepare for a simple meditation before bedtime.

Step 2: Letting Go for Optimal Relaxation

Try our ritual! Make yourself heavy under the blanket. Let your arms and legs sink as you breathe deeply. Enjoy the feeling you get from this mini-therapy and enhance your life with this comfort. With a little practice, sleeping will finally work out and sleep disturbances will no longer be an issue.

Step 3: Do not worry about other things

Often, negative thoughts and rumination are the reason for sleep maintenance insomnia. However, this factor need not be a problem anymore. Easier said than done? No. It also helps if you literally think of "nothing" in silence. For example, imagine a soft voice saying "I think of nothing" in your head. Or just the two words. This way, you eliminate these causes and do not think about the next day already.

The main thing is that the generator up there takes a break! The effect is amazing. Simply conduct a test this evening to positively change your habits with these simple measures. Repeat these steps regularly if necessary, until your body becomes heavy.

After a few days at the latest, you will feel that "thinking of nothing" has already become much easier and is a way out of insomnia.
By the way: You should ensure fresh air in your sleeping environment, whether you are a man or a woman.

For this, open the window briefly just before bedtime for a few minutes. Afterwards, you will enjoy the effect of fresh air for relaxation.

Tip 6: Sleep Mask – or: The Main Thing is Darkness

Darken your room to the maximum when experiencing insomnia. Special receptors in the eyes send a message to your entire body that it is now time to sleep. Consequently, various neurotransmitters are released that are important for falling asleep.

If you cannot completely darken your bedroom, purchasing a sleep mask is worthwhile. It also ensures that the receptors in the eye perceive darkness. In this way, you support your body's sleep-wake cycle. Besides lighting conditions, ventilation also plays a significant role.

If it is too warm in the bedroom, you may easily start sweating. On the other hand, temperatures that are too low could also keep you from sleeping.

Experts state that 18°C is the perfect sleeping temperature for adults. Babies and toddlers require a slightly warmer environment, up to 19°C.

Although temperature is ultimately a matter of personal preference, it is a fact that a cool room temperature of 18 degrees Celsius contributes to falling asleep well.

Tip 7: No screens before bedtime: It's best to avoid them hours before going to sleep

Just quickly checking emails or sending a WhatsApp message to a friend? There's nothing wrong with that, right? Wrong, your sleep cycle does have a problem with such activities! The display light from smartphones contains so-called blue light, which lowers melatonin, the hormone responsible for sleep.

Yes, nowadays many smartphones have the option of a "Night Mode" for the display. While this prevents your eyes from being exposed to blue light when tired, looking at your phone can still wind you up and make you thoughtful.

For example, when you read bad news or watch a video. This means for you: it's best to just set the alarm and then put the phone away immediately. You should also turn off the television beforehand. Give your brain some rest before going to sleep.

Reading, for example, relaxes the mind. However, a quarter of an hour before you want to sleep, you should put your book away and make sure that the light sources in your bedroom are turned off – see Tip 6. This will improve your ability to fall asleep and stay asleep.

Tip 8: Physical activity promotes deep sleep

People who struggle with sleep issues should increase their daily physical activity. This way, they rely not only on a suitable sleep aid but also benefit their health.

Furthermore, sports such as yoga reduce stress, prevent diseases like depression by strengthening the immune system, and enhance long-term performance. In conjunction with a healthy diet, it is the best remedy for those affected as a sleep aid.

If you fall into bed exhausted after a yoga session and have no energy for a whirlwind of thoughts, then in most cases you can forget your worries and combat sleep problems.

How have these tips for better sleep helped you?

We hope we were able to assist you with one or another fact regarding your issues. When it comes to material things like beds, mattresses, or pillows, we can offer you even better support.

In our shop you will find a variety of products for the bedroom – including furnishings that delight your eyes during the day and help you sleep more peacefully at night. This way, your next night can be a relaxed adventure. Please feel free to contact us if you have any questions! If you suffer from chronic insomnia, it might also be worth visiting a doctor.