Restful sleep is crucial for our physical and mental health. However, due to a hectic lifestyle and constant accessibility, many people nowadays suffer from sleep problems. We take a look at the concept of sleep hygiene and present tips for improving sleep habits and overcoming sleep problems.
These key aspects promote sleep and improve the quality of the sleep cycle
A regular sleep-wake rhythm forms the foundation for a healthy sleep cycle. Establishing a stable schedule for going to bed and getting up supports the regulation of the body’s biological clock, which has a positive effect on sleep quality. Creating an optimal sleep environment, consisting of a dark, quiet and cool bedroom and comfortable mattresses and pillows, maximizes comfort and promotes restful sleep.
Limiting screen time before bedtime is another key aspect, as blue light emissions from screens can interfere with sleep. Electronic devices should be avoided for at least an hour before bedtime. Similarly, avoiding stimulating substances such as caffeine and nicotine in the late afternoon and evening is particularly important.
Relaxation techniques such as reading, light stretching and meditation can help to calm the mind and facilitate a smooth transition from wakefulness to sleep. For chronic sleep problems, it is advisable to consult a sleep expert who can identify patterns using a sleep journal. Sleeping pills should only be used after consulting a doctor to avoid long-term effects.
Regular physical activity, preferably moderate and not immediately before bedtime, should not be avoided. Limiting “naps”, especially during the day, helps to avoid interfering with sleep at night.
In addition, stress management techniques such as breathing exercises, yoga and meditation can calm the mind and promote peaceful sleep. By consciously applying tips for an improved sleep cycle, we can contribute to a more restful and better quality sleep.