Sleep better with these strategies and tips for a restful night's sleep

01. 9 tips for falling asleep

1. Rhythm and routine

Regular bedtimes and wake-up times are good for sleep, but only if they correspond to your individual circadian rhythm. Larks go to sleep early and are therefore alert in the morning. Owls are still productive in the evening and prefer to sleep in. Feeling tired is always a sure sign that it's time for bed. This is difficult for shift workers and travelers with jet lag. Their internal clock is disrupted, and they may find it harder to fall asleep and subsequently feel overtired. In these cases, external support can be helpful in regaining a regular sleep rhythm. Melatonin—a substance produced by the body itself—can help, as it contributes to alleviating the subjective feeling of jet lag. For this purpose, at least 0.5 mg of melatonin should be taken shortly before bedtime on the first day of travel and for the first few days after arrival at your destination. You can learn more about melatonin here.

2. Evening rituals

An evening ritual, such as reading a poem, enjoying a sleep-inducing drink, listening to calming music, or focusing on relaxing thoughts, signals the end of the day to both body and mind. Ideally, endurance sports or physical exertion should have occurred several hours prior. This allows the body to wind down and fall asleep. The classic "milk with honey" provides, among other things, the amino acid tryptophan, a precursor to the sleep hormone melatonin .

How can you mentally and energetically wind down in the evening?

• Thought Journaling: A racing mind has no place in the bedroom. If you can't switch off in the evening, simply put your worries down on paper (journaling). By writing them down, you transfer your mental baggage to paper, clear your head, and thus make it easier to switch off before falling asleep.
• Relax! From meditation to yoga: The last hours of the day should be dedicated to relaxation. Special mental cleansing and relaxation techniques, such as sleep meditations or yoga (e.g., Spirit Moonlight Yoga), cleanse the mind and energy, paving the way to the land of dreams.

3. Peace and quiet in the bedroom

A quiet sleeping environment, possibly with the help of earplugs, is essential for a restful night's sleep. Electronic devices such as televisions, tablets, or smartphones should not be in the bedroom. Checking emails or the latest social media posts just before falling asleep is more likely to cause tension than relaxation. Furthermore, the blue light emitted by screens signals daylight to the brain and reduces the body's own production of the sleep hormone melatonin, which promotes sleep.

4. The stress factor

Distressing thoughts, stress, and problems disrupt sleep. Increased physical and mental strain during the day and inadequate coping strategies negatively impact relaxation and sleep. Nerves, mind, and well-being can be supported with micronutrients and specific plant extracts. For example, some B vitamins (e.g., vitamin B1, biotin, vitamin B6, vitamin B12) and the mineral magnesium contribute to healthy nerve and mental function. Ashwagandha (winter cherry) contributes to mental and physical well-being during periods of increased stress, and Rhodiola rosea (golden root) acts as a plant-based adaptogen to support physical and emotional stress. You can find more detailed information on resilience here .

5. Eat better, sleep better 

If your stomach feels bloated in the evening, restful sleep becomes difficult. A fatty and high-calorie meal late at night, or vegetables with a high proportion of indigestible fiber, such as cabbage or beans, are not conducive to restful sleep. They sit heavily in the stomach and put a strain on digestion. Light, cooked meals are preferable in the evening. There should be about two to three hours between your last meal and bedtime. However, an empty stomach can also delay falling asleep and prevent sleep altogether. The satiety hormone leptin ensures that we can get through the hours of sleep without food and without feeling hungry.

Those looking to build muscle can use their evening meal to their advantage: Protein-rich foods or protein drinks in the evening support muscle growth thanks to the growth hormone released overnight. The effect is particularly strong if exercise is performed before dinner.

What food helps with falling asleep?

Nutrients in food can influence sleep. Modern sleep research is once again focusing on melatonin, the so-called "sleep hormone," which regulates our circadian rhythm. Melatonin is not only found in our bodies but also in small amounts in certain foods, including pistachios, cranberries, and tomatoes.

However, our bodies also produce the hormone themselves through several intermediate steps. The necessary building blocks for this are supplied by consuming protein-rich foods such as fish, meat, legumes, nuts, and eggs. Additionally, the two co-factors magnesium and vitamin B6 can be provided to the body in the form of nuts, whole grain products, oatmeal, green vegetables, as well as fish and meat.

6. Use alcohol sparingly.

A glass of alcohol before bed has a relaxing effect and makes you tired. While alcohol can help you fall asleep, it often leads to more frequent awakenings in the second half of the night. It's also known that alcohol shortens the important REM phases. Alcohol disrupts the balance of certain neurotransmitters that are essential for sleep. Therefore, too much alcohol causes difficulty staying asleep, reduces sleep duration, and results in poor overall sleep quality.

7. Caffeine & Co. – Enjoyment at the right time

There's nothing like a good cup of coffee or black tea! However, if you have trouble sleeping, you should avoid caffeinated drinks in the afternoon and evening. Interestingly, alcohol is also detrimental to good sleep. While it does make you tired and usually helps you fall asleep faster, the sleep isn't restful. The same applies to nicotine.

8. Being tired

Being truly tired is a good prerequisite for restful sleep. Physical activity and exercise, preferably outdoors, create a good foundation for the tiredness that sets in in the evening. The happiness hormone serotonin plays a key role in this, as it is the precursor to the previously mentioned sleep hormone melatonin. The serotonin produced during the day is converted into melatonin by the pineal gland in darkness, thus inducing sleepiness. 

9. Red light

The so-called photobiomodulation – i.e., the application of  red light – can help support your inner balance: It influences the body's own levels of serotonin and melatonin – two key substances for restful sleep.

Why can't I sleep even though I'm tired?

If you're tired in the evening but still can't fall asleep, you should take a look at your lifestyle habits. Consuming caffeinated drinks, nicotine, or using certain medications can make it harder to fall asleep. An excessively long nap, a large late-night meal, or strenuous evening exercise can also make it difficult to drift off. Another factor that can interfere with sleep is our mental state. When our thoughts are racing, the path to dreamland is often difficult. However, it's not always psychological factors and habits that hinder sleep. Hormonal changes can also make it harder to fall asleep.

02. What home remedies help with falling asleep?

Those desperately seeking sleep can turn to "Grandma's bag of tricks." Tried-and-tested home remedies include a calming bath, rubbing with lavender oil, or using traditional herbal sleep aids (e.g., hops, valerian). The ancient Indian remedy ashwagandha, known in some regions as winter cherry, also promotes sweet dreams. For children who have trouble falling asleep, a glass of warm honey milk has proven effective. This provides the child's body with comforting warmth and amino acids such as L-tryptophan. 

Tired adults can use tailored micronutrient supplements if needed.

• Ashwagandha root extract is a plant-based adaptogen that contributes to mental and physical well-being during periods of increased stress and supports a normal sleep onset. This property makes ashwagandha an ideal sleep aid – especially for those suffering from stress and kept awake at night by inner restlessness.
• Hops contribute to normal sleep.
• Lemon balm and valerian support normal sleep and relaxation.
• Magnesium and vitamins B1 , B6 , B12 , niacin and biotin support the normal function of the nervous system and the psyche.
• Consuming 1 mg of melatonin shortly before bedtime helps to shorten the time it takes to fall asleep.

03. What methods help with falling asleep?

Soft sounds, gentle falling asleep.

Gentle sounds, like classical music or ballads, can help you drift gently into the land of dreams. The music should be so quiet that you have to strain to hear it. This way, you won't have any troublesome thoughts in your head.

Breathe yourself to sleep.

American physician Dr. Andrew Weil developed the 4-7-8 breathing technique, a formula designed to make it easier for particularly stressed people to fall asleep. Practiced twice daily for six to eight weeks, this technique is said to lead to rapid sleep onset. Here's how it works:

1. Position the tip of your tongue so that it touches the roof of your mouth just above your front teeth. Keep your tongue in this position throughout the entire exercise.
2. Exhale fully and audibly through your mouth.
3. Close your mouth and breathe in slowly through your nose. Count to four in your mind as you do so.
4. Then hold your breath and count to seven in your mind.
5. Then exhale completely and audibly through your mouth, counting to eight.
6. Repeat the 4-7-8 sequence four times.

Rolling around is forbidden.

At the very latest, when the hundredth sheep stumbles over the fence, you have to admit that sleep can't be forced. In fact, the opposite is true: the more desperately you try to fall asleep, the less likely you are to succeed. Therefore, if you wake up in the night and can't fall back asleep after ten minutes, you should get up and engage in a calming distraction such as soft music, a crossword puzzle, or a lighthearted book. Only when you feel sleepy should you return to bed.

Tip: Rituals like a bubble bath or a massage can further prepare us for sleep.

04. What could be the reasons for sleep problems?

Causes of insomnia can be physical, psychological, and external factors, which should be thoroughly investigated.

Examples of physical causes include pain, sleep apnea, or restless legs syndrome (nighttime urge to move the legs due to unpleasant sensations).

Psychische Faktoren, wie berufliche Probleme, Schwierigkeiten in Familie und Partnerschaft oder Geldsorgen, werden oft und gerne mit ins Bett genommen. Aber wenn die Seele belastet ist, ist der Weg ins Land der Träume oft steinig. Die Gedanken drehen sich im Kreis und rauben so den Schlaf.

Auch äußere Einflüsse wirken sich auf den Schlaf aus. So gerät bei Schichtarbeit oder bei Fernreisen mit Zeitzonenwechsel (Jetlag) die innere Uhr aus dem Ruder. Zu den äußeren Einflüssen zählen helles Licht, Temperatur, Geräusche/Lärm oder Ess- und Trinkgewohnheiten, um nur einen Teil zu nennen.

05. Better sleep during pregnancy

Which pregnant woman doesn't know this feeling? While you're exhausted during the day and fall asleep in front of the TV in the evening, your nighttime sleep leaves much to be desired. The growing bump, hormonal changes, a pressing bladder, but also heartburn, leg cramps, or restless legs all contribute to robbing the expectant mother of sleep. But insomnia doesn't have to be accepted, even during pregnancy. Simple measures can help pregnant women sleep better again.

1. Choose the best sleeping position

To achieve deep and restful sleep while simultaneously relieving pressure on the abdomen and internal organs, it's advisable to get into the habit of sleeping on your left side during early pregnancy. This position relieves pressure on the inferior vena cava, allowing blood to circulate freely in the abdominal cavity. For the baby, this means optimal maternal nutrition and oxygen supply. Furthermore, this side-lying position eases the burden on the kidneys and counteracts swollen legs and water retention.

2. Bed softly

As the pregnancy progresses, pillows can provide relief. A nursing pillow under the belly, as well as a pillow between the knees and in the back, helps expectant mothers to be more comfortable.

3. Eat in a sleep-friendly way

Pizza, pasta, or maybe chips? Expectant mothers often indulge their cravings. However, they should avoid heavy or fatty foods in the evening. A light meal, at least two hours before bedtime, is much more conducive to sleep.

4. Drink smart

Pregnant women suffering from insomnia should avoid drinking too much before bed to prevent the occasional "toilet wake-up call" during the night. They should also avoid stimulating drinks like cola or coffee as much as possible.

5. Sport and exercise

An active daily routine with regular exercise promotes evening fatigue. Pregnant women who need a short nap at midday should take it as early and briefly as possible.

6. Pampering program

Pregnant women who absolutely cannot fall asleep in the evening should not force themselves to sleep. A warm foot bath or a relaxing full bath can help with relaxation and calming down, and promote sleep.

Despite all the good advice, here's the bad news: In the final weeks of pregnancy, maternal sleep problems usually can no longer be solved with simple tips and tricks. Now, all that's left to do is persevere! Because the hardships will soon be rewarded with a bundle of happiness!

06. Better sleep during menopause

Just as a visit to a cocktail bar or a sleepless child once robbed women of their nightly rest, menopause once again robs them of sleep. Besides hot flashes, hormonal changes (e.g., a drop in estrogen levels), as well as worries, stress, or the occasional age-related ailment, can disrupt sleep. Menopause is a completely natural process over which women have little control. Nevertheless, there are tricks for this "hot phase of life" that can lead to a peaceful night's sleep.

Here are our 8 tips for better sleep during menopause:

1. Keep the room "fresh" (16–18 °C) and darken it well.
2. Use lightweight, breathable bed and nightwear
3. Go to bed at the same time every night
4. Avoid stimulating drinks in the afternoon
5. Abstain from alcohol
6. Eat early in the evening and only consume light meals.
7. Be physically active during the day and relax in the evening
8. Ban TV, tablet and smartphone from the bedroom

07. Our podcast about sleep: Sleep Hacks: The secrets to restful sleep & well-being

Sleep is essential for health and quality of life. In this episode of The Wellbeing Code, COO Julia Hoffmann, MSc, speaks with Kristiina Singer, MA, a nutritionist on the BIOGENA science team, about the fundamentals of better sleep. We learn how sleep affects your health, which strategies help optimize sleep quality, and how micronutrients like melatonin can support this process.