Slept well? Why good sleep is so important and how you can improve it

Sleep is more than just a break from everyday life. It is an essential part of our lives and super important for our body and psyche to stay healthy in the long term. While we sleep, our organism works at full throttle: it regenerates, processes experiences, and strengthens our immune system. But what exactly happens during sleep – and what happens when we don't get enough of it?

We delve into the causes and have summarized tips from the German Society for Sleep Research and Sleep Medicine for better sleep.

The superpower of sleep: What happens while we rest

Sleep is crucial for our health. Research shows that our body undergoes important processes at night:

• Regeneration: Muscles grow, cells repair themselves – sleep is the time when our body recharges.
• Metabolism & Immune System: While we sleep, important metabolic processes are optimized and the immune system is strengthened.
• Emotional Processing: Nightly dreams help our brain process emotions and categorize experiences.

Those who sleep well not only feel fitter but actively strengthen their physical and mental health.

How does sleep deprivation affect our health?

If we lack sleep for a longer period, it can have long-term effects on our health. Chronic sleep deprivation leads to, among other things:

• Concentration problems: Chronic sleep deprivation impairs our brain and worsens concentration and memory performance.
• Increased risk of illness: Cardiovascular diseases, depression, and infections occur more frequently. Even three hours of sleep deprivation are enough to significantly weaken the immune system.
• Metabolic problems: Sleep deprivation promotes obesity and can imbalance sugar metabolism.

Slept poorly? Causes of insomnia?

Insomnia – or sleeplessness – can have many reasons. Common triggers include:

• Stress, worries, inner tension or excitement
• Caffeine, alcohol, or nicotine – especially in the evening before falling asleep
• Physical or psychological illnesses, as well as hormonal changes
• Side effects of medications
• Jet lag or shift work
• Bright light, noise, or screen light (keyword: blue light!)
• Melatonin deficiency – the "sleep hormone" is often lacking with irregular sleep habits

Better sleep – Tips from the German Society for Sleep Research and Sleep Medicine:

1. Fixed sleep times: Get up at the same time every day – even on weekends!
2. Only go to bed when you are tired.
3. Optimal sleep environment: Dark, quiet, cool – that's how you sleep better.
4. Eat light meals: In the evening, prefer light food instead of heavy meals.
5. Avoid stimulants: Reduce caffeine, alcohol, and nicotine.
6. Exercise helps: Sports promote sleep – but not directly before bedtime.
7. Write down worries: Simply jot down what's bothering you on a piece of paper and set it aside.
8. Keep naps short or skip them: The longer the body rests during the day, the less sleep it needs at night.
9. Don't look at the clock: This creates unnecessary stress.
10. Relaxation before sleep: Guided imagery, meditation, or progressive muscle relaxation help you calm down.

Good Night Spray – Aromatherapy for better sleep?

A real insider tip for anyone who wants to fall asleep better naturally: Our Good Night Spray with essential oils. The ingredients have a calming and sleep-promoting effect – gently supporting your sleep quality.

• Lavender oil has a proven balancing effect on the nervous system. It relieves tension and can facilitate falling asleep.
• Pine oil with its pleasant woody scent provides inner calm and deep, restorative sleep – perfect for unwinding after a stressful day.

A few sprays on your pillow or in the room create a relaxing atmosphere – have you tried it yet?