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Restful sleep is as important as eating right or getting enough exercise. There are a few things to keep in mind – and a lot of things that can help you sleep better. Like if you played enough Hellspin login today.

“I can’t sleep!” – almost half of all Germans complain about this problem in some form or another. To be exact: 42 percent can only sleep poorly. If you are one of these 42 percent you will have problems with this: feeling tired all the time, having trouble concentrating, and being stressed and in a bad mood.

What one does not know however: sleeping badly can lead to serious problems in the long run. Sleep disorders cause, among other things, weight gain, susceptibility to infections, cardiac arrhythmia, increased blood pressure or depression. This is not a secret to many medical research centers.


Sleeping is a basic human need. One needs restful sleep to function – just like eating and drinking. Because while you sleep, vital processes take place in our body: nerve cells connect, proteins are built up, hormones are released, the immune system stabilizes, our cells regenerate, our brain sorts, stores and discards impressions and experiences of the day. A fixed evening routine helps to sleep better.

If you have trouble sleeping, you have deficits here – and that makes you ill in the long run. But why do some people sleep worse than others? And what can we do to sleep better?


The good news first: two thirds of all Germans belong to the so-called good sleepers. The rest belong to the group of sensitive or – and this sounds less charming – disturbed sleepers.

Sensitive sleepers sleep worse in strange beds, are bothered by unfamiliar noise, the partner’s snoring or the wrong temperature. Then you are more susceptible to a chronic sleep disorder – and that is precisely why you need to take better care of our sleep.


Here are what you should consider to be the most effective tips for an evening routine that will help you sleep better. They won’t always work for everyone, but everyone should try to follow them for a while and see the results.

1. keep a sleep rhythm, sleep better.

Part of the evening routine is a sleep rhythm: you should go to bed at the same time every night and get up at the same time every morning. Even at the weekend, you should not deviate from these times by more than 30 minutes.

That sounds exhausting and some might find it difficult, especially in summer. But it is surprisingly effective for getting a better night’s sleep. Our inner clock ensures that we get tired all by itself in the evening and wake up rested in the morning.

But: In your evening routine, consider going to bed when you are tired. If you get past the so-called “dead point”, you will wake up again and then be even more unable to fall asleep.

2. If the environment is right, sleep is right.

The bed is the most beautiful and coziest place at home. Some may like lots of pillows, uniform bed linen and a nice bedspread. Others do not. A dreamcatcher hangs above the bed maybe and the bedside lamp provides cozy twilight.

What else helps: set the room temperature between 17 and 22 degrees, make sure it is dark and quiet. And even if it is sometimes annoying: sensitive sleepers sleep better alone.

3. If you exercise regularly, you sleep better.

Even a one-hour walk in the afternoon or early evening is enough. But what is really meant is regular exercise. You should avoid strenuous exercise shortly before going to bed. It activates the circulatory system and the body needs time to come down again, which can make it difficult to sleep.

4. Light meals are part of the evening routine.

It is difficult to sleep on a full stomach because the body is busy digesting. Your evening routine should ensure that you do not eat anything for at least two hours before going to bed – or only light food.

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