Morning daylight
Daylight helps stabilize the sleep-wake cycle.
Restful Sleep
Restful sleep doesn't just mean sleeping as long as possible. What matters most is that your body and mind can use the night to recharge.
While we sleep, we go through various sleep stages. Deep sleep is important for physical recovery, and REM sleep plays a role in, among other things, information processing and memory.
How can you tell if you're getting restful sleep?
- You wake up without feeling very tired
- The concentration remains stable during the day
- Mood and resilience are better
- You don't need coffee all the time to get through the day
- Most nights, you fall asleep easily and drift back to sleep
- You feel more physically rejuvenated
What Can Disrupt Restful Sleep
- not enough natural light
- Lack of exercise
- chronic stress
- working late
- constant availability
- heavy meal in the evening
- Alcohol
- not enough rest periods during the day
- unsuitable sleeping environment
- physical or mental illnesses
What Promotes Quality Sleep
Physical Activity During the Day
Moderate exercise, especially outdoors, helps promote the natural urge to sleep.
Quiet Time Before Bed
The body needs a transition from day to night. The fewer stimuli there are in the evening, the easier this transition is.
Regularity
Consistent bedtimes and wake-up times help regulate your body clock.
Learning to Relax
Breathing exercises, meditation, progressive muscle relaxation, or gentle stretching can help relieve tension.
In-Depth Topics
Stress
Stress is a part of life. In the short term, it can help us stay alert, perform well, and be ready to take action. Stress becomes a problem when the pressure persists and we don't get enough rest.
Sleeping Through the Night
Waking up briefly several times is normal. It becomes a problem if you regularly lie awake for long periods or wake up exhausted in the morning.
Trouble falling asleep
When your body is tired but your mind won't shut off: Trouble falling asleep is often caused by stress, overthinking, irregular sleep schedules, caffeine, screen light, or the lack of an evening routine.