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    Mrs. Burcu Avci
    (Team lead Medical Support)


    Mrs. Burcu Avci
    (Team lead Medical Support)

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8 tips for better sleep

  1. Regular bedtimes help your body stay in rhythm and fall asleep or wake up better.
  2. With regular meal times you support a stable rhythm of your body. Also, avoid eating large meals just before going to bed.
  3. Do not drink large amounts of alcohol before going to bed. Alcohol can help you fall asleep in individual cases, but even small amounts make for a non-restorative sleep.
  4. Coffee and some teas contain caffeine, which has a stimulating effect and can prevent restful sleep. The nicotine in cigarettes can also have a negative impact on restful sleep. So before sleeping, you should not only avoid coffee and caffeinated tea, but also cigarettes. Positive side effect: By giving up cigarettes, you avoid the many negative consequences of tobacco consumption.
  5. A direct transition from ‘everyday life’ to sleep causes problems falling asleep, especially during stressful phases. Create rituals that signal to the body that you are about to go to sleep. This can be done with a (non-caffeinated) tea, switching off the mobile phone or even a routine for going to the bathroom in the evening.
  6. The blue light from monitors and mobile phones can also cause problems falling asleep. Various devices therefore have adjustable tone value changes for certain times of the day. Alternatively, you can of course switch the unit off completely.
  7. The wrong sleep position can also have a negative effect on sleep. Pay conscious attention to individual and professional advice when buying a slatted frame and mattress.
  8. The external circumstances: The bedroom should be well darkened and quiet. The optimal room temperature is between 14 and 18 degrees.

Changing some habits can be difficult. It's still worth it, because a restful night enables an active day and prevents the consequences of sleep deprivation.

What could also be of interest to you:

Sleep phases from falling asleep to REM

Consequences of sleep disorders

Information material