Sleep Hygiene

Sleep Hygiene Rules:

 

Regular Wake-Up and Bedtimes

You should not deviate from these times by more than 30 minutes, as regularity is an important prerequisite for synchronizing the body’s various biological rhythms.

Sleep Duration

The amount of sleep needed varies from person to person and depends heavily on one’s current situation. Most adults sleep six to eight hours per night, though some sleep less.

No Sleeping During the Day

You should not take naps during the day, with the exception of a 20-minute “power nap” timed by an alarm clock. Even a short afternoon nap can significantly reduce the urge to sleep, leading to difficulty falling asleep and staying asleep.

Eating

You should avoid eating large meals within three hours of going to bed. If you wake up at night, it’s best not to eat anything. Eating regularly at night leads to regular awakenings, because the body gets used to it and demands its usual meal.

Physical Activity

Physical activity during the day is important and can improve sleep quality. However, strenuous physical activity after 6 p.m. should be avoided, as it—similar to caffeine or nicotine—stimulates the sympathetic nervous system, which signals “activity” or “stress” to the body. After physical exertion, it takes the body several hours for the activity of the sympathetic nervous system to subside again.

Sleep Environment

The sleep environment (temperature, light, and noise) should be comfortable and conducive to sleep. The bedroom should be quiet, dark, and on the cooler side (16 to 18°C). Additionally, it should be used only for sleeping.

Buffer Zone

You should create a buffer zone between your daily routine and bedtime: wrap up your daily activities two hours before bedtime and devote the remaining time to relaxation.

Bedtime Ritual

A bedtime ritual can help prepare your body for sleep. Such a ritual (max. 30 minutes) could include, for example, turning off the lights, locking the front door, brushing your teeth, or doing a relaxation exercise. You should only go to bed when you’re truly tired.

If you’re still having trouble sleeping despite these tips, stop by—we’d be happy to advise you. We offer not only chemical products but also homeopathic and herbal remedies to help you fall asleep and stay asleep.