12 Ways to Improve the Quality of Your Sleep

28. Oktober 2025

3 Min. Lesezeit

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To get enough sleep and feel rested, how we sleep matters as much as how much we sleep. Try following these guidelines for a week and compare how your sleep and your condition in the morning have changed.

Wichtigste Erkenntnisse

To get enough sleep and feel rested, how we sleep matters as much as how much we sleep.

Für wen das ist

Für alle, die Gesunder Lebensstil über Schlaflosigkeit, Gesunder Schlaf erkunden.

Warum es wichtig ist

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Artikelautor

Dr. Tatjana

Leiter des Schlafmedizinischen Zentrums

Go to bed only when you feel sleepy. Two hours of deep sleep is better than six hours spent trying to sleep.
Use your bed exclusively for sleeping and sex. It is not a movie theater or a work office.
Have an information detox two hours before bedtime. Avoid news, disturbing movies, or videos. Do not try to figure out relationships or deal with problems in your life.
For the eight hours before going to bed, do not ingest any drinks and/or drugs that stimulate the nervous system such as coffee, green tea, chocolate, soda, and energy drinks. If you are a smoker, reduce your smoking habits. Nicotine always has a negative effect on sleep.
Eat dinner no later than three hours before bedtime. Choose foods rich in tryptophan, from which melatonin, the sleep hormone, is synthesized. These include milk and dairy products, red meat and turkey, legumes, nuts, and dates. Foods containing B vitamins, vitamin D, and magnesium are also good, which include bread, porridge, potatoes, soybeans, spinach, broccoli, and mushrooms. The main thing is not to overeat. Just before going to bed you can eat a banana or drink a glass of kefir.
Use sleep supplements that contain soothing herbs. Do not resort to pharmacological preparations, as if used incorrectly they quickly lead to addiction.
Create the most comfortable conditions for sleep. Try to eliminate any unpleasant odors, extraneous sounds, and light sources, and achieve a comfortable air temperature of 61 to 66 degrees Fahrenheit. Bed linens should be neutral colors and made of natural materials. The pillow and mattress should be comfortable and well-supported for the head and body.
The room where you sleep should be cool, but you warm up before bed. Take a warm bath, wear pajamas or wool socks, and use a warm blanket.
Use a method used by the U.S. Army to fall asleep quickly. Imagine that you are lying at the bottom of a boat, with only blue sky above you. Gradually relax your face muscles, tongue, lower jaw, muscles around your eyes, shoulders, arms, abdomen, hips, shins, and feet. Concentrate on breathing slowly. Repeat to yourself "don't think, don't think, don't think" until you fall asleep.
Calm, soft music helps you to fall asleep faster and improves both the quality of sleep and its duration. When treating insomnia, use the "Brain Music" method, which is based on listening to piano compositions for 8-10 minutes before going to sleep, and 2-3 minutes upon awakening.
In addition to how you fall asleep, how you wake up is important for the quality of your sleep. Within an hour after waking up do not pick up gadgets, do not read your digital messages, and do not check your email. Give your body a chance to wake up gradually.
The key to good sleep is moderate physical activity during the day. This allows you to get rid of stress hormones, eliminate muscle tension and get physically fatigued, which allows you to fall asleep faster. Make sure you finish the activity two hours before going to sleep.

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