Tip 1: The right temperature
The ideal temperature for healthy sleep is around 16 to 18 degrees Celsius, but the ideal room temperature should always be adapted to individual needs. The comforter, mattress and sleepwear naturally contribute to this and should therefore also be selected to match the temperature sensation.
Tip 2: Darkness
Bright light shortens the duration of sleep, as melatonin, which promotes sleep, is suppressed and serotonin is released instead. Keep the bedroom as dark as possible so that you sleep longer and don't wake up prematurely even though you haven't slept in yet. A sleep mask can also help wonderfully here.
Tip 3: Fixed rituals
As humans are creatures of habit, this also applies to sleeping. It's best to go to bed at the same time and get up at the same time. Your body gets used to these times and this makes falling asleep and getting up much more pleasant.
Tip 4: A pleasant atmosphere
Your bed should be the center of your bedroom! Create a pleasant atmosphere in which you feel comfortable and can relax. The more comfortable you feel, the better you will sleep.
Tip 5: Keep your cell phone and laptop outside
Before you go to sleep, do you quickly check your emails on your laptop or check some social media on your phone? This is exactly what affects your sleep time, because the high blue content in the displays inhibits melatonin production and makes it harder for you to fall asleep.
Tip 5: Exercise
An evening walk or a bit of sport can work wonders, as people who don't get much exercise at work or in their everyday lives in particular can get some exercise and find peace and quiet more quickly in the evening. However, care should be taken to ensure that there is at least an hour's rest between exercise and sleep.
Tip 6: Eat and drink
Caffeinated drinks should be avoided at least 3 to 4 hours before going to sleep. The same applies to a heavy dinner, because if the food is heavy in your stomach, your digestion will struggle and your body will not be able to rest. A light dinner is best.
Tip 7: Take a nap
If you have problems with insomnia, you should avoid taking an afternoon nap so that your body gets the rest it needs at night. Basically, you should not take a nap after 3 pm so that there is enough time in between. The length of the midday nap is of course also crucial, because if you sleep too much at midday, you won't need as much sleep at night. So make sure that your midday nap is not too long.
Tip 8: Noise off
As much noise as possible should be kept away in order to get a good night's sleep. Hearing protection for sleeping can be an advantage here, so that noise is kept to a minimum. Of course, this also includes your snoring partner! Because whether it's a car driving past, a dog barking in the neighborhood or a snoring partner - all of these are disturbing noises that the brain picks up without you consciously noticing.
Our special tip:
Thanks to the 2-lamella system, the Sleep+ adapts perfectly to your ear so that disturbing noises such as snoring and street noise are pleasantly muffled and you can still hear your alarm clock in the morning.
The Soft+ is also perfect for a comfortable night's sleep if you need to muffle more persistent noises. Thanks to the moldable silicone material, the Soft+ can be adapted directly to your ear.