With these 5 tips, you'll improve your sleep in the long term

Healthy sleep is essential to start the next day with energy. In addition, body and mind need this important time to regenerate. Therefore, sleep difficulties can be a great burden. This article shows how sleep can be improved in the long term with 5 tips.

1. Sleep Hygiene

Order and hygiene promote well-being. This principle is also essential when it comes to falling asleep. Those who keep their bedroom clean and tidy can generally sleep better. It is also very important not to work in bed. Otherwise, the bed can be associated with something negative, which disturbs sleep in the long run. It is better to associate the bed only with sleep.

2. Yoga

Of course, a long yoga session is not possible every day before going to bed. But even a 10-minute exercise can positively influence sleep. Viparita Karani or putting your legs up against the wall is particularly relaxing.

To do this, simply find a spot on the wall, place a soft blanket in front of it and rest your legs against the wall. You can already be wearing your pajamas. After 10 minutes, it's time for bed and a restful sleep is on the agenda.

3. No Phones

Many may find it difficult, as they have their smartphone with them around the clock, but a small phone ban before bedtime is essential. In our society, it is a matter of course to be reachable anytime and anywhere. But the light from mobile devices has a detrimental effect on sleep. The high proportion of blue light from LED screens is to blame. The body can release less melatonin – the sleep hormone that is a basic prerequisite for sleep. Therefore, the rule is: no screen time for at least an hour before bedtime – whether it's a tablet or a smartphone!

4. Reading and Journaling

How do you occupy yourself before bed if your phone is forbidden? Reading a book has proven to be useful. It helps you calm down, as reading relaxes and reduces stress. This is because you can detach yourself from your thoughts. This not only promotes falling asleep but also staying asleep.

Journaling is also a popular alternative. It is a very creative type of diary. Those who deal with their own feelings and thoughts before going to bed and, in a way, "sort" them, will enjoy much better sleep.

5. Drink enough water

Drinking enough is always important. The body needs fluids to maintain its functions, such as metabolism. As a component of every cell, water is vital. Even during sleep, the body needs to be supplied with enough fluids. In addition, its cleansing process is promoted when enough water is drunk before bedtime.

If you drink something unhealthy, you should be particularly careful. Some things have a dehydrating effect and can therefore disturb sleep. However, you don't always have to give up every indulgence.

Many long for natural food supplements that lead to more balance, strength and equilibrium. We have addressed this with our vedi up capsule and created the perfect balance for every morning after from 7 plant-based ingredients with a high concentration of active ingredients!

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FAQ – Frequently asked questions about improving sleep

How can I improve my sleep in the long term?

Tips such as good sleep hygiene, yoga before bed, and drinking enough water help improve sleep.

Does drinking alcohol make you sleep worse?
If alcohol is consumed before bed, it impairs sleep.

What does the ideal sleeping environment look like?
You should feel comfortable in your bedroom. Order and cleanliness are particularly important.