Let's be honest: if you sleep well, you simply live better. Sleep is not a "luxury," but a vital regeneration program for body and mind. While you sleep, a lot of things happen in the background:
However, studies show that only about 20% of people in Western industrialized nations sleep through the night without interruption. In the long term, lack of sleep is not only annoying, but can also increase the risk of high blood pressure, diabetes, depression, and obesity.
👉 The good news: you can achieve a lot with a few simple changes. And that's exactly what this article is about.
Our bodies love routines—especially when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends.
💡 Why?
Your internal clock (known as your circadian rhythm) controls hormone production, body temperature, and sleep phases, among other things. A regular rhythm helps your body to optimally adjust to rest and activity.
Exercise promotes sleep—but please not right before bedtime. Ideally, you should get 30 minutes of moderate exercise a day, e.g., walking, yoga, or light cardio training.
💡 Tip:
Yoga or stretching in the evening also help you to wind down mentally. Why not try our aromatherapy candles from the shop for your evening ritual?
Rituals signal to your body that it's time to wind down. This could be a cup of soothing herbal tea, a warm shower, or 5 minutes of meditation.
✔️ Pay attention to the following points:
🕯️ Our favorite: A few drops of lavender oil in a diffuser or on your pillow have been proven to have a calming effect.
Your bedroom should be an oasis of calm—not a second living room or an office.
👉 What you should pay attention to:
💡 A small air freshener or aroma diffuser with soothing essential oils can further improve the indoor climate.
Caffeine in the afternoon? Better not. And a greasy burger before bed? Not a good idea either.
✔️ Do's in the evening:
Even though it's tempting, naps can disrupt your night's sleep—especially if they are too long or too late.
💡 Rule of thumb:
If you absolutely need to take a nap, please limit it to a maximum of 20 minutes —and not after 3 p.m.
Cell phones, laptops, and tablets do not belong in bed—period. The more you associate your bed with "activity," the more difficult it will be to relax there.
🛑 Don’t:
✔️ To:
Turn your bed into a pure relaxation zone – for sleeping, cuddling, or reading a real book.
Sleeping in on the weekend, long Netflix evenings during the week? Sounds good, but it throws your sleep rhythm off balance.
🚫 Avoid:
We've all been there: you've barely hit the hay and your mind is already racing. Instead of tossing and turning for hours, get up, go to another room, do something relaxing (no screens!), and then try again.
💡 Tip: Keeping a notebook next to your bed helps you to "let go" of your thoughts.
What works for others may not be right for you. Every person is different—just like their sleep needs.
👉 Try out different methods:
Stay curious, mindful, and above all, patient with yourself. Healthy sleeping habits develop over time—but the effect is noticeable.
If you are looking for natural aids for your evening routine, take a look at our
Our recommendations for better sleep:
🌿 Lavender fragrance oil & diffuser
🕯️ Soothing aroma candles
😴 Herbal teas for the evening
🛌 Eye masks and sleep sprays
Because good sleep is not a matter of chance – it's (also) a question of having the right companions.
As helpful as ice bathing can be, it is important to clearly recognize its limitations:
Ice bathing is best understood as a supplement: a tool that can provide additional strength and stability.
If you want to start ice bathing, especially to stabilize your mood, please note:
This is individual, but you will often notice the first improvements after just a few days of consistent routine.
Most people need between 7–9 hours of sleep per night.
In the short term, yes, but in the long term, you should find out the cause of your sleep problems. It's best to ask your doctor.
No, occasional poor sleep is completely normal. What matters is long-term quality.
Sleep is not passive "doing nothing," but active regeneration. With a little knowledge, small changes in habits, and the right wellness rituals, you can massively improve your sleep quality.
💤 So, how about it: go to bed early tonight—with tea, the scent of lavender, and no cell phone.
Your body will thank you. We promise.
Feel free to share it with friends—or ask us your questions in the comments below or by email.
See you soon in your own wellness oasis! 💙
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