Restful night: Sleep better with the right tips and products

Anyone who has counted entire flocks of sheep for hours in vain knows what it's like - sleepless nights. Especially with the threatening ticking alarm clock on a working day, the comfortable bed quickly becomes a stress factor. A restful night definitely looks different.

It doesn't have to remain a dream at all. Almost 70% of Germans say that, on the whole, they fall asleep and stay asleep properly - excluding occasional outliers. However, 30% also complain about ongoing sleep problems. The dream of peaceful slumber quickly turns into a nightmare.

However, he doesn't have to stay that way. Modern sleep medicine has now well documented which factors influence our sleep cycles and which methods we can use to influence them ourselves. In this article we will show you how you can make your nights relaxing again.

Tips for a restful night

The obligatory “Goodnight” greeting can quickly seem like a threat to someone who is suffering from full-blown sleep problems. Because a restful night is the key to a healthy and happy everyday life - if it is missing, the latter quickly becomes a marathon of agony and can trigger a wide range of ailments, from back pain to fatigue.

Luckily, there are a variety of tried-and-true tips that can help you get better sleep and wake up in the morning with renewed energy.

Create a relaxing routine

Pre-bedtime rituals signal to your body that it's time to wind down. Sit back and enjoy a cup of soothing herbal tea, read a book or meditate. Establish a regular bedtime to get your body into a natural rhythm.

Optimize sleeping environment

Make sure your bedroom is a comfortable place that invites you to relax. Dark curtains, a pleasant room temperature and a comfortable mattress are crucial for a deep sleep.

Screen-free time before bed

Cute cat videos on a loop? Not a good idea before sleeping. The bluish light from smartphones, tablets and televisions disrupts the release of the sleep hormone melatonin . For a restful night's sleep, try avoiding screens for at least an hour before bed.

Exercise and relaxation

Regular physical activity during the day promotes better sleep. At the same time, relaxation techniques such as yoga or breathing exercises help to reduce stress and adjust the mind to calm.

Pay attention to your diet

Feast and then go to bed? Hardly works. Avoid heavy meals close to bedtime and reduce your consumption of caffeine, nicotine and alcohol.

Air out your bedroom

Good ventilation ensures sufficient oxygen, which has a positive effect on the quality of your sleep. Either leave the window open at night or make sure you ventilate your bedroom during the day.

Write down your thoughts

If you are often plagued by worries and thoughts before bed, keep a small diary. Write down your thoughts to clear your head and switch off better.

None of these are guarantees - find your personal relaxation method that suits you and your habits and experiment a little.

Sleep better with natural home remedies

The advertising promises for sleep aids that are as uncomplicated as possible thanks to the use of chemicals are countless - but there is a much gentler way. And cheaper, because you often already have the simplest yet effective remedies in your pantry.

  • Chamomile tea : Chamomile is known for its calming properties and can help relax nerves. Drink a cup of warm chamomile tea before bed to calm down and fall asleep more easily.
  • Lavender oil : Lavender essential oil not only has a wonderfully relaxing effect, but also promotes the production of melatonin, the sleep hormone. Use lavender oil in a diffuser in the bedroom or add a few drops to your pillow to enjoy the scent and wrap yourself in a comfortable sleep atmosphere.
  • Warm milk with honey : The classic. This tried and tested home remedy is not only delicious, but also an excellent combination for sleeping better. The amino acid tryptophan in milk promotes the release of serotonin and melatonin, while honey has a calming effect on the nervous system.
  • Berries and bananas : Berries like raspberries and blueberries, as well as bananas, are rich in antioxidants and contain melatonin, which can aid sleep. Enjoy a handful of berries or a ripe banana as a tasty snack before bed.

Products for a restful night

Even if you don't automatically believe all the sleep-promoting promises of some products, there are actually some helpers that can promote a restful night:

Orthopedic mattress

A high-quality mattress is the cornerstone of a good night's sleep. It adapts ergonomically to your body shape, relieves strain on your back and joints and promotes a healthy sleeping posture.

Memory foam pillow

These pillows adapt perfectly to the shape of your head and neck and offer optimal support. Memory foam pillows can help reduce neck tension and allow for a peaceful night's sleep.

Sleep mask

If you have trouble falling asleep in a bright room, it can work wonders. It blocks disturbing light and helps you create a dark and sleep-inducing environment.

Weighted blanket

They are filled with evenly distributed weights and can have a calming effect on the nervous system. They help reduce stress and anxiety and can therefore contribute to a peaceful sleep.

Sleep tracker

A sleep tracker can help you analyze your sleep patterns and make improvements. You receive information about your sleep duration, sleep phases and sleep quality in order to specifically work on a better night's sleep.

Our bestseller for restful nights: the hot water bottle belt

Comfortable warmth reliably supports your sleep - not only in winter, but also when you suffer from abdominal pain or stomach cramps.

Our hot water bottle belt is a further development of the traditional hot water bottle - with more flexibility while maintaining the same comfort factor. Because it provides targeted warmth exactly where you need it most for a restful sleep.

The belt made of upcycled materials can be worn flexibly and can be individually adjusted to your needs. And the best thing: you sleep better in the long term. The materials used reduce the environmental impact and at the same time support the idea of ​​a circular economy. So you can not only do something good for your body, but also make a positive contribution to the environment.

Ensure a restful night: Tips for a stress-free evening

The path to a restful night doesn't just start in bed, but in the evening. Think of it as a gentle glide towards sleep. This lays the foundation for deep and undisturbed sleep. It is the time when we should leave our worries and the hustle and bustle of the day behind and focus on rest and relaxation.

In addition to the tips already presented (which you can also apply to the time before going to bed), you should note the following:

  • Plan early : Try to complete important tasks and appointments early so that you can spend the evening without being rushed. This gives you enough time to concentrate on yourself and calm down.
  • Evening walk : A leisurely walk in the fresh air can do wonders to clear your head. Enjoy nature and take a deep breath before getting a well-deserved night's sleep.
  • Reading : A good book can be a wonderful way to distract your mind and immerse yourself in another world. Read something relaxing or inspiring to get in the mood for positive thoughts.
  • Breathing exercises : Practice conscious breathing to calm yourself and reduce stress. Deep breaths can calm the nervous system and bring about pleasant relaxation.
  • Preparation for the next day : Review the day and prepare everything for the next day in the evening. Plan your activities and avoid unnecessary rumination - some things will resolve themselves the next morning after you have had a restful night.