Sleep hygiene – 15 rules for better sleep

Do you find it difficult to fall asleep in the evening, do you wake up tired in the morning and suffer from insomnia? Millions of people in Germany are like you. The modern working life, the hectic pace and the stress are a great burden.

It is all the more important that sleep as a regeneration phase for body and mind is not neglected. In order for you to sleep more restfully at night, it makes sense to follow the following basic rules of sleep hygiene . With these behaviors, your sleep-wake rhythm gets back into balance and you get up in the morning with more energy.

Try the following rules of sleep hygiene from, to get a restful sleep.

The everyday waiting with all its challenges and pressures on you. Exams are imminent, the boss is postponing the deadline again and financial worries barely let you sleep.

If you neglect your sleep, this has serious consequences. You will feel the increased daytime sleepiness immediately. It falls hard for you to get up and during the day you only holds the coffee growing.

What sounds harmless at first becomes a serious problem over time. Because it is important for body and mind to get a sound sleep every night. Without this, concentration disorders occur and you will also notice the effects on a physical level. Your immune system is weakened, you are more sensitive to pain and the risk of a heart attack is increased.

To avoid these serious consequences, you should sleep better and allow yourself the necessary rest. The following tips will help you to improve the quality of your sleep so that you suffer less from difficulty falling asleep or staying asleep. Follow sleep hygiene rules for a good night’s sleep.


The man is a creature of habit. It is important for us that we keep a steady rhythm. As a result, a certain amount of tiredness occurs automatically in the evening and it is easier to get up in the morning.

Sleeping in longer on the weekend or enjoying the evenings more extensively is no problem. However, it is important to compensate for the sleep deficit and to regain your sleep rhythm as quickly as possible .

It is not without reason that workers who work shifts suffer more and more from this burden. The strongly fluctuating bedtime makes you sick and should be avoided. Therefore, keep about your usual sleep rhythm even on vacation or on vacation.


It makes sense to have a small meal in the evening. Because during the night your body works and important regeneration processes take place.

However, heavy meals should be placed at lunchtime. Only light meals are to be consumed around three hours before going to bed . The greasy steak is too stressful and heavy in the stomach. Eat a salad or other easily digestible foods that are high in protein and healthy fats. Then your body is well taken care of without having to invest too much energy in digestion.

Incidentally, the positive effect of a glass of milk in the evening has not been scientifically confirmed. However, it could still be a sensible measure as a bedtime ritual.


It is not just food that is important in providing the body with the nutrients it needs. Getting enough water is also important to avoid dehydration.

The body loses a lot of sweat during the night . Up to one liter is released into the environment on warm nights. Even at average temperatures, you can still lose up to half a liter of sweat.

To compensate for this loss , it makes sense to drink another glass of water in the evening. However, this shouldn’t be so much that you have to go to the toilet several times a night.

Also, drink a glass of water in the morning to start the day fitter. Loss of fluids is a common cause of increased tiredness. By adding enough water to your body, you will feel more alert and get up with more energy.


Do you suffer from severe daytime sleepiness and can no longer wait until the bed is waiting for you? Then the afternoon nap seems obvious to overcome the tiredness.

However, the afternoon nap is not very beneficial for your sleep rhythm. Especially if you sleep too long, it will be difficult for you to keep your usual bedtime in the evening At a late hour you hardly feel tired and sleep is severely shortened.

If you suffer from fatigue during the day, hold a short power nap . This will give you some energy without severely affecting your sleep rhythm.


The bedroom should represent your oasis of well-being. A place where problems stay at the door and stress does not enter. If you convert the bedroom into a study, a negative connection with the room is created. Instead of getting into a relaxed mood, you feel a certain stress and tension when you enter.

To avoid this, the bedroom should only be used for sleeping. Turn off your smartphone , stop answering emails and relax. By viewing your bedroom as a positive place, you will automatically feel better and find your way to sleep more easily.


Smartphones and working on the PC have a variety of negative effects on your sleep . At first this work is perceived as stressful. If you work until shortly before going to bed, it is hardly possible to switch off from this strenuous activity. Your mind revolves around work and you can barely sleep.

Another important reason for the connection between smartphones and sleep disorders is the bluish light. The light emitted by electronic screens has similar characteristics to sunlight. Its influence inhibits the production of the sleep hormone melatonin.

Due to the use of the smartphone, you will feel wide awake even in the evening and sleep disorders are inevitable. Avoid using your smartphone about 2 to 3 hours before bed and avoid all electronic screens. Rather, do other activities to prepare for sleep.


Sleep rituals for babies are perfectly normal to usher in the night. You relax knowing that now is the time to sleep.

For adults, falling asleep rituals can also be useful as part of sleep hygiene. For the subconscious in particular , the ritual is a signal that bedtime is now being rung in and that the transition into a relaxed phase is taking place.

The sleep ritual should be practicable without an electronic screen if possible . Because, as you have already learned, watching a series or playing games on your smartphone is not a useful activity to fall asleep better .

As a bedtime ritual, you can read a quiet book , listen to music or meditate . Let your creativity run free and find out what activity in the evening is good for you.


One of the most common causes of insomnia is stress . This occurs because you have to meet a large number of obligations and can hardly withstand this burden. You are exposed to constant tension and do not have enough time to initiate relaxation.

For a healthy sleep it is important that you take enough time for yourself . The stress becomes noticeable in the evening when your thoughts are circling wildly and can hardly be controlled. You lie awake in bed for more than 30 minutes and you can’t forget your worries.

Against the stress, you should perform targeted relaxation techniques in the evening Often times, meditation is a good choice for relieving tension. Sit in a relaxed position for a few minutes and just pay attention to your breathing. You learn to control your consciousness and to let go of negative thoughts.

There are, of course, plenty of other ways to relax in the evening. Light sport or spending time with your partner are good ways to leave the tension behind.


Alcohol and caffeine are often played down as everyday drugs in Germany . It seems normal to start the day with coffee in the morning and an after-work beer is still considered normal in some circles.

But both alcohol and caffeine are more stressful than is often perceived. Alcohol makes you fall asleep easier, but for the body this means a new obstacle in sleep. He has to break down the alcohol and with larger amounts you will notice the consequences of drinking alcohol the next morning.

The caffeinated drinks in the morning or during the day can also lead to problems falling asleep. The caffeine makes you wake up at first, but the effect itself lasts into the evening hours . If you want to fall asleep better, then completely do without the after-work beer and caffeine in order to reduce the burden on your body.


How comfortable do you feel in your bedroom? The room should be a place where there is a safe and comfortable atmosphere . In an unsuitable environment, it will hardly be possible to find a relaxed sleep.

Put plants in the bedroom to bring some nature into the room. The plants have a calming effect and care for them is a relaxing leisure activity for many people.

The temperature in the bedroom should be around 18 degrees Celsius . This makes the room a little cooler than the living room. Thanks to the cozy blanket, you won’t freeze, but sleep comfortably.

The color in the bedroom also has an influence on your mood . Do you prefer more rest and relaxation or do you want to get up in the morning with more energy? The right wall color changes your mood, which could help you sleep.


Most people prefer to lie on their side for the night. In this sleeping position , a high level of security is conveyed and it feels pleasant. However , it is less healthy for the back if the legs are still slightly bent and the muscles have to work to keep the body stable.

As part of sleep hygiene, it is worth taking a healthier sleeping position. It is best to lie on your back for this . In the back position, the muscles relax and tension is reduced. Support this attitude with a neck pillow to relieve the cervical spine. Then neck pain will decrease and you will get up much more relaxed in the morning.


Do you sit in the office or in the car most of the day? Then you are probably like many people who enjoy the comforts of modern life .

Sitting may be less strenuous for you, but in the long run it represents a higher burden on the body. Often, an inadequate posture is adopted and the muscles are stressed on one side. Tension and pain are the result. The complaints also have an adverse effect on sleep, as they disturb falling asleep. You twist and turn to finally find a healthy position.

To avoid this, it is important to integrate more exercise into everyday life. Taking a walk during your lunch break, taking the stairs instead of the elevator and using your bike more often are health-promoting habits. Thanks to the movement, you burn energy and your body will feel more tired in the evening.

On the other hand, you should refrain from intensive evening sports units. These can trigger stress and thus do exactly the opposite. It is better to move the training session to an earlier hour and take it easy in the evening.


Do you go to bed in the evening with a bad feeling because the loud alarm clock wakes you up in the morning Then it is more beneficial in terms of sleep hygiene if you use a pleasant alarm clock.

There are alternatives to this, for example, which wake you up with vibrations . You either wear this on your wrist like a watch or place it close to the bed. The vibrations will wake you up more gently and not literally wake you up from deep sleep.

It is even better if you use an alarm clock with daylight . These have a bright light and simulate a natural sunrise. Over a period of 30 minutes, the sleep phase is ended and you wake up calmly and relaxed.


Have you thought about your mattress and pillow? Often the wrong mattresses or pillows are used that do not match your own sleeping habits. A mattress that is too soft or too hard not only feels uncomfortable. It also leads to tension and poor posture.

When buying, pay close attention to the firmness of the mattress . This must be tailored to your body weight and sleeping position. At night, your spine should maintain its natural shape so that recovery is guaranteed. An orthopedic mattress has several lying areas that adapt even better to your body. If you sit most of the day or put strain on your back, then choose such a back-friendly model.

When it comes to the pillow , you should also make sure that it fits you. The typical down pillow may seem comfortable, but it is not very beneficial for the health of the neck. Use a memory foam pillow that adapts exactly to your cervical spine.

In terms of sleep hygiene, you should not only spend the night comfortably, but also healthily. Then you get up symptom-free and the start of the day is easier.


In general, sleep hygiene means that you live as healthily as possible. This includes sufficient exercise, recovery phases and as little alcohol or nicotine as possible. The healthier you make your everyday life, the better you will be able to sleep.

If you disregard the rules of sleep hygiene, it will be harder to fall asleep and problems sleeping through the night could arise. Eat a healthy diet, do some exercise and take enough time for yourself. Then you leave the stress behind and don’t have to deal with it at night.


Do you lie awake in bed for a few hours, fail to sleep through the night and do you feel overtired in the morning? Then follow the sleep hygiene tips listed here. These are simple principles so that you can sleep 8 hours again and get up in the morning feeling good. Avoid bright light in the room, allow yourself enough relaxation and avoid stress in the evening.

If you still have problems , see your doctor to investigate the sleep disorders. With professional support, you are more likely to get to the bottom of the problem and find out the causes. The principles of sleep hygiene are a guide to a healthy night and hopefully helpful to you.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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