Make sure you have warm feet! Because "It has been scientifically proven that warm feet shorten the time it takes to get to sleep, and a cool head improves the process of getting to sleep and sleeping through." (Direct quote from Dr. Feld in Neue Woche, 09/2015)
Do not put yourself under necessary pressure to get to sleep.
Ensure you have a good sleeping environment. A room temperature of between 16°C and 18°C is best.
Try to establish a regular routine. Get up at the same time every day and adopt a fixed daily rhythm.
Sleeping rituals such as a relaxing warm bath, relaxation exercises or even a bit of reading can help you to unwind.
Don't go to bed until you are really tired. We often try to force ourselves to sleep, which causes us to lie awake for hours.
Alcohol, caffeinated drinks, nicotine or food that is hard to digest should be avoided before going to bed.
Use a pillow that promotes sleep: Hops, millet or spelt, for example, have a calming effect.
The herb garden contains many plants that are conducive to sleep: e.g. valerian, hops, lavender, lemon balm, passion flower herb, basil, oat and St. John's wort.
Your bed should only be used for sleeping and not as a workspace, for example.
Sufficient physical activity during the day can lead to a restful night – however, you must get some rest BEFORE going to bed.
Keep a sleep diary over several weeks. Documentation shows whether you are getting enough sleep and often reveals possible causes of sleep disorders.
If you wake during the deep sleep phase, there is the greatest risk that you will feel tired and worn out, and that your day will get off to a bad start. An alarm clock with a sleep phase wake function recognises an "almost-awake moment" and orientates itself towards this. This makes getting up easier.