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? Then you're not alone. A good night's sleep is important for your energy, concentration, and overall well-being.
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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 sleeping more difficult.
- Avoid caffeine from the afternoon onwards: tea, cola and chocolate also contain it.
A healthy lifestyle and a varied, balanced diet are important.
Three powerful herbs for a good night's sleep
Sleeping cap
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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 peaceful end. Give yourself a moment of relaxation before bed. Turn off your phone an hour beforehand, dim the lights, drink a cup of herbal tea, and do something relaxing like reading or meditating. This way, you'll signal to your body that it's time to slow down.
2. Maintain a steady rhythm
Go to bed around the same time every day and get up at the same time—even on weekends. Your body clock thrives on regularity. A stable rhythm helps you fall asleep more easily and sleep more deeply.
3. Make your bedroom an oasis of calm
Create a dark, quiet, and cool bedroom. Use natural materials like linen or cotton for your bedding and keep electronic devices out of 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 more balanced. But intense exercise right before bed? That can actually keep you awake. In the evening, opt for a leisurely walk or some light stretching.
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