5 tips for a restful sleep

While we sleep, a complex regeneration program runs in the body. Cells renew themselves, the immune system is strengthened, and the brain processes information and emotions from the day. At the same time, important hormones are regulated that influence energy, mood, and metabolism.

Conversely, permanently disrupted sleep can have far-reaching consequences, ranging from concentration problems and increased irritability to a weakened immune system and long-term health burdens.

Numerous studies show that good sleep, among other things:

• improves mental performance
  
• reduces stress
  
• strengthens emotional stability
  
• lowers the risk of cardiovascular diseases
  
• regulates the hormonal balance
  

It is therefore all the more important to give sleep the attention it deserves.

One of the most effective tips for better sleep is a consistent evening routine. Our body loves repetition. Established rituals provide a sense of security and signal to the nervous system when it is time to wind down.

A regular evening routine activates the parasympathetic nervous system, the part of our nervous system responsible for relaxation and regeneration. Those who follow similar patterns every evening often fall asleep faster and experience deeper, more restorative sleep.

Ideally, you should start consciously reducing stressors and winding down for the day about 60 to 90 minutes before bedtime:

• dimmed light
  
• calm activities such as reading or writing
  
• breathing exercises or meditation
  
• a warm bath or a relaxing shower
  

It is not about perfection, but consistency. Even small rituals that you follow daily can significantly improve your sleep quality.

What we eat in the evening – and when – has a significant influence on how quickly we fall asleep and how restful our sleep is. Heavy or unsuitable meals can strain the body, keep the digestive system active, and make falling asleep significantly more difficult.

• very fatty or highly seasoned foods
  
• large portions shortly before going to bed
  
• caffeinated drinks such as coffee, cola, or energy drinks
  
• alcohol (even though it makes you tired, it is proven to impair sleep quality)

Light, warm meals are ideal in the evening, as they do not unnecessarily burden the body and make it easier to fall asleep. Particularly recommended are:

• Soups and stews
  
• Steamed vegetables
  
• Oatmeal
  
• Rice or quinoa

Tryptophan-rich foods deserve special attention. Tryptophan is an essential amino acid that contributes to the body's production of serotonin and subsequently melatonin, the hormone that regulates our sleep-wake cycle.

The gut also plays a central role in this: a large portion of serotonin is produced in the gut. A balanced, nutrient-rich diet can therefore have a positive influence on not only your mood but also your sleep. You can find out more about this in our article “Happy Food: These foods make you happy“.

• Cashews
  
• Chickpeas
  
• Oats
  
• Sunflower seeds
  
• Pistachios
  
• Soy products

Combined with complex carbohydrates, tryptophan can be absorbed particularly well, which is an important prerequisite for winding down faster in the evening and sleeping better.

For centuries, herbs have been used to promote relaxation and facilitate falling asleep. Even today, they play an important role in natural sleep support.

Some of the best-known plants with a calming effect include:

• Valerian root – can shorten the time it takes to fall asleep
  
• Lavender – has a balancing and relaxing effect
  
• Passion flower – supports inner calm
  
• Chamomile – mildly calming, especially as a tea

These herbs are traditionally used in teas, extracts, or capsules. Many people find them a gentle way to help switch off better in the evening.

A warm drink before going to bed is not only relaxing, but can also become an integral part of an evening routine. Particularly popular are:

• Chamomile tea
  
• Lavender tea
  
• warm plant-based milk with spices such as cinnamon or nutmeg

It is important to avoid caffeinated teas in the evening.

The quality of your sleep depends heavily on your sleep environment. Even minor disturbances can lead to you waking up more frequently during the night or sleeping less deeply.

• Darkness: Light inhibits melatonin production. Blackout curtains or sleep masks can help.
  
• Quiet: Noise disturbs the sleep cycle. Earplugs or consistent background noise (white noise) can be supportive.
  
• Temperature: The ideal sleeping temperature is between 16 and 19 degrees Celsius.
  
• Order: A tidy bedroom has a calming effect on the mind.
  

The quality of the mattress, pillow, and duvet should also not be underestimated. They contribute significantly to comfort and thus to sleep quality.

Smartphones, tablets, and laptops are a part of everyday life for many people – often right up until bedtime. The problem: these devices emit blue light, which inhibits melatonin production.

Melatonin is the hormone that signals to our body that it is time to sleep. Blue light tricks the brain into thinking it is daylight and keeps us artificially awake, even when we are already feeling tired.

• no screens for at least an hour before bedtime
  
• use night mode or a blue light filter
  
• do not take your phone to bed with you
  

Relaxing alternatives are a better choice instead:

• reading
  
• gentle stretching or yoga
  
• meditation
  
• journaling
  
• mindfully enjoying a cup of tea
  

These activities help your brain gradually switch into rest mode.

Even small changes—a conscious evening routine, the right diet, or less screen time—can significantly improve your sleep quality.

It is important to remain patient and implement new habits consistently. Every body reacts differently, but in the long run, a conscious approach to sleep always pays off.

Note: If you experience persistent or severe sleep problems, you should seek medical advice to clarify any potential underlying causes.

Especially during stressful phases, many people find it difficult to switch off in the evening. Thoughts race, the body remains tense, and falling asleep is delayed. In addition to a consistent evening routine, conscious relaxation, and sleep-promoting habits, herbal companions can provide support here.

The Relax capsules contain a selected combination of traditionally used herbs that are employed to promote relaxation and inner calm. They can be easily integrated into an existing evening routine and are often used to make the transition from an active day to a quiet evening more mindful.

Many incorporate the Relax capsules as a fixed part of their evening routine, especially during periods of increased pressure or inner restlessness. It is recommended to take two to three capsules about one to two hours before bedtime, ideally combined with quiet rituals such as reading, breathing exercises, or a warm tea.

Further information on the Relax capsules can be found here.