Sleep rituals: How small adjustments in the bedroom can improve your sleep

Stick to fixed sleeping times

Sticking to a fixed sleep routine is essential for maintaining the balance of the body's internal clock. Important functions such as the production of hormones that control sleep are regulated by this internal clock. An important sleep-wake rhythm ensures that you feel refreshed and energised in the morning.

It helps the body to switch to the deeper sleep phases, which are particularly restorative. To achieve this, you need to be disciplined and establish a reliable routine. To maintain this, this also means getting up at the same time at the weekend.

Tips for implementation:

• Set an alarm clock to remind you to go to sleep at night. This is particularly helpful to consciously organise the transition from activity to relaxation.

• Create rituals that signal to your body that it is time to prepare for the night.

• Dimming the lights an hour before bedtime can help increase melatonin levels and make it easier to fall asleep.

Avoid midday naps

Especially after a stressful or exhausting day at work, a short midday nap is tempting. However, the short nap during the day can be a major challenge for those who find it difficult to wind down in the evening. Napping during the day disrupts your internal clock and also affects the quality of your night's sleep.

If you feel tired during the day, try exercising in the fresh air and drinking enough water. Both stimulate your circulation and give you a boost of energy without affecting your sleep. Relaxed sleep means making conscious decisions that pay off in the long run.

Practising breathing techniques

Breathing techniques are a simple but effective method of calming the mind and preparing the body for sleep. Concentrating on your breathing is often enough to free you from inner restlessness. Relaxation techniques slow down the heartbeat and reduce stress.

A simple breathing exercise:

1. sit on a chair or lie down.
2. place the tip of your tongue on your gums behind your front teeth.
3. Breathe out completely.
4. breathe in very slowly through your nose for 4 seconds.
5. hold your breath for 7 seconds.
6. exhale forcefully for 8 seconds and relax your tongue.

Repeat this four times. This technique is also known as 4-7-8 breathing and was developed

by the renowned physician Dr Andrew Weil in the USA.

Relaxing baths for the evening routine

After a long day, a warm bath is a treat for the body. But it is more than just a feel-good moment, because it prepares the body specifically for sleep. When the temperature cools down after the bath, it signals to the brain that it's time to sleep.

Turn your bath into a luxurious spa by using essential oils such as lavender or camomile. They calm the senses and promote relaxation. Soft lighting with candles creates a calm atmosphere. It's the perfect way to switch off and escape the stress of the day. You will fall asleep well afterwards.

A bedtime drink

You can also round off your evening routine with a soothing nightcap. A warm herbal tea made from valerian or camomile calms the senses and prepares the body for the night. These herbs have a sleep-inducing effect and allow you to end the day in style. In addition, the warmth of the drink conveys a feeling of well-being and contributes to relaxation.

Avoid excitement before going to bed

The last few hours before going to bed are crucial. Everything you consume or do can affect the quality of your sleep. Watching a film with lots of action or arguing can cause the mind to be too busy. This leads to the production of melatonin being inhibited. Make sure you engage in calm and relaxing activities. For example, read a calming book, listen to soft music or practise meditation.

No alcohol and nicotine

Even if a glass of wine might sound like a good idea to fall asleep at first, it can actually disrupt your sleep. Although you will be able to relax more quickly, the quality of your sleep will suffer. Alcohol has a relaxing effect, but has an impact on the deep sleep phases and can cause you to sleep restlessly or even wake up again.

Coffee is also taboo before going to bed. It stimulates the nervous system and makes it difficult to fall asleep. You should therefore avoid both alcohol and caffeine a few hours before going to bed.

The bed - your retreat for rest and relaxation

The bed is the centre of the sleep ritual. The choice of bed, mattress, bed linen and bed contents have a major influence on the quality of your sleep. Fine bed linen materials ensure a pleasant feeling on the skin and comfort. They also regulate your body temperature perfectly so that you don't freeze or sweat.



So when you buy high-quality bed linen, your health benefits first and foremost. Choose your duvets and pillows carefully too. Our excellent bedding contents such as eiderdown or yak hair fulfil even the highest demands. Every detail is important and makes a small contribution to your night's sleep.

JACQUARD LEAVES VERSO bed set:

A bed set made from 100% cotton. Bring nature into your bedroom. The design will have you dreaming of endless forests and treetops where birds are chirping. The green colour also has a calming effect on the soul and helps you to fall asleep.

SATIN SPRING BREEZE bed set:

A summer breeze whispers through the meadow, causing grasses to sway gently and ferns to linger in a light dance. Picturesque textures and lively splashes of color lend the design a modern lightness that invites you to dream. A piece of summer, captured in fabric.

In addition to high-quality bed linen, choosing the right mattress is also crucial for restful sleep, with body weight and sleeping position playing an important role in selecting the optimum mattress firmness.

Treat yourself to the luxury of small but effective changes. This will turn every night into the restful sleep experience you deserve.