Having already dealt in depth with the topic of Power Napping , it is now time to turn our attention to a full night’s sleep: What accounts for a good night of sleep? How many hours of sleep does an adult need to get through the day refreshed and what does an optimal evening routine for a healthy night's sleep look like? These questions, and more, will be answered in the article below.

What does perfect sleep hygiene look like?

Waking up rested with the feeling of having slept well is very valuable and promotes a pleasant daily routine. This sounds very simple at first, but sometimes it doesn't work at all. This could be due to incorrect sleep hygiene. In fact, the term "sleep hygiene" refers to the use of specific behaviours and rituals to promote healthy and restful sleep and thus eliminate or prevent sleep disorders. Let us dive into what constitutes to good sleep hygiene!

Move around in the fresh air

Sleep hygiene starts before the sun goes down: sufficient exercise during the day can promote sleep at night, because exercise produces adenosine, which makes us tired in the evening. Therefore, something as simple as a short walk during your lunch break can already make a big difference.

Maybe your nap was too long

If you don't get tired in the evening or have trouble falling asleep, you may have slept too much during the day: If you regularly nap at midday but have trouble sleeping at night, you should try a 10-minute power nap instead of a long nap.

The bedroom as an oasis of well-being

You can only sleep well if you feel comfortable in your bedroom. Create a cosy sleeping environment and make sure you have a comfortable bed, a good mattress and a pillow that is good for your neck. 

Also, your bedroom should be neither too hot nor too cold. 18 to 20 degrees Celsius is a good guideline, although the perception of warmth or cold is very individual. The room should also not be too bright, as bright light can shorten the duration of sleep. Sleeping glasses or blackout curtains can be of help here.

The smartphone-free bedroom

Just as daylight can be a hindrance to restful sleep, smartphones and tablets can also get in the way of that, which is why you should avoid scrolling through social media in bed or checking your emails one last time before hitting the sack. In the very best case, your smartphone is not allowed in the bedroom at all or is at least switched off. If you can't do without your smartphone at bedtime, try using the night mode, which at least reduces the activating blue light and thus inhibits less production of it.

Good sleep makes for a relaxed everyday life

Insomnia can be massively upsetting, but you should try to keep such feelings and fears out of it. Otherwise, you run the risk of ending up in a nasty spiral of insomnia. Instead, create relaxing rituals, such as a full bath with calming bath foam, a cup of tea or golden milk, which you treat yourself to every evening before going to bed.