Sleep hygiene do's & don'ts: how to finally find restful sleep
Why is a good night's sleep so important?
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. A lot of things happen in the background while you sleep:
- Your immune system is strengthened
- Hormones such as melatonin and cortisol are regulated
- Memories are sorted and stored
- Muscles, skin and brain cells regenerate
According to studies, however, only around 20% of people in western industrialized nations sleep through the night - without interruption. A lack of sleep is not only annoying in the long term, but can also increase the risk of high blood pressure, diabetes, depression and obesity.
👉 The good news: you can make a big difference with a few simple changes. And that's exactly what this article is about.
Sleep hygiene do's - what you can do for better sleep
1. regular sleep rhythm
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 at the weekend.
💡 Why is that?
Your internal clock (the so-called circadian rhythm) controls hormone production, body temperature and sleep phases, among other things. A fixed rhythm helps your body to adjust optimally to rest and activity.
2. stay active - but at the right time
Exercise promotes sleep - but not right before going to bed. Ideally, you should do 30 minutes of moderate exercise a day, e.g. walking, yoga or light cardio training.
💡 Tip:
Yoga or stretching in the evening will also help you mentally wind down. Maybe try our aromatherapy candles from the store for your evening ritual?
3. develop an evening routine
Rituals signal to your body: now is the time to wind down. This could be a cup of calming herbal tea, a warm shower or a 5-minute meditation.
✔️ Pay attention to the following points:
- Dim the lights (no bright overhead lights!)
- Put your cell phone & laptop away - at least 30-60 minutes before sleep
- Try breathing exercises or journaling
- Use relaxing fragrances - lavender, camomile, sandalwood
🕯️ Our favorite: A few drops of lavender oil in a diffuser or on your pillow has a proven calming effect.
4. create a pleasant sleeping environment
Your bedroom should be an oasis of calm - not a second living room, not an office.
👉 What you should pay attention to:
- Darkness (preferably with blackout curtains)
- Cool temperature (16-18 °C is ideal)
- Quiet surroundings - with white noise or earplugs if necessary
- Comfortable mattress & bed linen made from breathable materials
💡 A small air freshener or aroma diffuser with soothing essential oils can also improve the room climate.
5. light dinner & less Caffeine
Caffeine in the afternoon? Better not. And a fat burger before bed? Not a good idea either.
✔️ Do's in the evening:
- Drink decaffeinated drinks or herbal teas from 4 pm onwards
- Eat only easily digestible food 2-3 hours before going to bed
- Avoid alcohol, even if it makes you tired - it disrupts the deep sleep phase
🔴 Sleep hygiene don'ts - what you should avoid
1. power naps during the day? Rather not.
Even if it's tempting: Naps can mess up your night's sleep - especially if they're too long or too late.
💡 Rule of thumb:
If you absolutely need a nap, please keep it to a maximum of 20 minutes - and not after 3 pm.
2 Work or scroll in bed
Cell phones, laptops or tablets do not belong in bed - period. The more you associate bed with "activity", the harder it will be to switch off.
🛑 Don't:
- Check emails
- Scroll through TikToks
- Netflix binge until 2am
✔️ Do:
Make your bed a pure quiet zone - for sleeping, cuddling or reading a real book.
3. spontaneous sleeping times
Sleeping in at the weekend, long Netflix evenings during the week? Sounds good, but it throws your sleep rhythm out of sync.
🚫 A void it:
- Going to bed irregularly
- "Pre-sleeping" or "catching up" - unfortunately, that's not how sleep works
4. too much brooding in bed
We've all been there: as soon as you lie in bed, your thoughts start racing. Instead of tossing and turning for hours, get up briefly, go into another room, do something relaxing (without a screen!) and then try again.
💡 Tip: A notebook next to your bed helps you to "hand in" your thoughts.
🧘♀️ Sleep hygiene - individual and learnable
What works for others doesn't have to be right for you. Everyone is different - exactly like his sleep needs.
👉 Try out different methods
:- Aromatherapy?
- Meditation?
- Sleep tracking?
- Relaxation exercises?
Stay curious, mindful and, above all, patient with yourself. Healthy sleeping habits develop over time - but the effect is noticeable.
Wellness tip: Fina Sleep Essentials
If you are looking for natural helpers for your evening routine, take a look at our
Our recommendations for better sleep:
🌿 Lavender scented oil & diffuser
🕯️ Soothing aromatherapy candles
😴 Herbal teas for the evening
🛌 Eye masks and sleep sprays
Because good sleep is no coincidence - but (also) a question of the right companions.
Limits: What ice bathing can't do
As helpful as ice bathing can be - it's important to be clear about its limits
:- It is not a substitute for psychotherapy or medication.
- Depression is a serious illness that requires professional support.
- Some people (e.g. with heart problems) should only try cold exposure after consulting a doctor.
Ice bathing is best understood as a supplement: a tool that can provide additional strength and stability.
Practical tips for people with mood swings
If you want to start ice bathing, especially to stabilize your mood, take note:
- Start small: Cold showers for 20-30 seconds is a good start.
- Regularly instead of extremely: It's better to do it briefly 2-3 times a week than infrequently and for too long.
- Keep a mood diary: Note how you feel before and after the cold. This motivates you and shows progress.
- Listen to your body: If you feel overwhelmed or anxious, stop. Pressure does not help.
- Seek support: It's easier together - perhaps in a group or with friends.
Frequently asked questions (FAQs)
► How long does it take for sleep hygiene to improve?
This depends on the individual, but you will often notice the first improvements after just a few days of a consistent routine.
► What is the ideal sleep duration for adults?
Most people need between 7-9 hours of sleep per night.
► Does melatonin help as a dietary supplement?
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.
► Is it bad if I occasionally sleep badly?
No, occasional poor sleep is completely normal. The important thing is the long-term quality.
Time to rethink
Sleep is not passive "doing nothing", but active regeneration. With a little knowledge, small changes to your habits and the right feel-good rituals, you can massively improve the quality of your sleep.
💤 So, how about going to bed earlier tonight - with tea, the scent of lavender and no cell phone.
Your body will thank you. I promise.
Useful links:
- German Society for Sleep Research and Sleep Medicine (DGSM)
- Meditation and mindfulness apps
- Insight Timer
- 7Mind
- Calm
Did you like this article or did it help you?
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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