Take care of your sleep rhythm
Do you often toss and turn in bed? Do you wake up in the morning without feeling truly rested? You are not alone. A good night's sleep is important for your energy, concentration and overall well-being.
Bee
Small extras with a big effect
- Make sure you get enough daylight during the day: this helps your biological clock to produce melatonin in the evening.
- Eat light in the evening: a full stomach makes it harder to sleep.
- Avoid caffeine from the afternoon onwards: tea, cola and chocolate also contain it.
** The health claims are still pending European approval.
A healthy lifestyle and a varied, balanced diet are important.
Three powerful herbs for a good night's sleep
Sleeping cap
Passionflower
Valerian
A number of practical tips to improve your night's sleep naturally.
1. Create peace in your evening ritual
A busy day calls for a calm ending. Give yourself a moment of relaxation before you go to bed. Turn off your phone an hour before, dim the lights, drink a cup of herbal tea and do something relaxing, like reading or meditating. This will signal to your body that it is time to slow down.
2. Keep a steady rhythm
Go to bed at the same time every day and get up at the same time — even on weekends. Your biological clock likes regularity. A stable rhythm helps you fall asleep more easily and sleep more deeply.
3. Make your bedroom an oasis of calm
Make sure your bedroom is dark, quiet and cool. Use natural materials such as linen or cotton for your bedding and leave electronic devices outside the bedroom. Add a calming scent, such as lavender, for an extra relaxing atmosphere.
4. Exercise during the day, relax in the evening
Regular exercise during the day helps your body stay in better balance. But intense exercise right before bed? That can actually keep you awake. In the evening, opt for a quiet walk or light stretches.
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