1. Wind down before bedtime

Make sure to wind down before getting into bed. A good book, a calming evening activity, or even an evening stroll. Try to establish a routine that works for you, preferably every night to make it a habit! A bath or a warm shower usually also works as it lowers your body temperature and makes you sleepy. It also releases oxytocin!

2. Have an evening snack

An evening snack with a cup of tea (feel free to try our Recipe 2.0 with a sleep focus) before going to bed can help you fall asleep. It takes energy to fall asleep. However, don't eat too much, as it will have the opposite effect, as your stomach will have to work too hard. Remember not to drink too much liquid before bed, so you don't have to get up and pee in the middle of the night. Also avoid sugar!

3. Deep breathing and relaxation exercises

Relaxation exercises and focusing on your breathing help you wind down and fall asleep faster. If it feels difficult, try the Calm app, for example.

4. Physical closeness and touch

It increases the release of oxytocin (the calm and peace hormone) making you feel sooo calm and harmonious.

5. Clear your mind with music

Listen to calm and relaxing music; it can clear your swirling thoughts and help you focus on your tiredness.

6. Cool down the room before bedtime.

Sleep cool, preferably around 14-18 degrees Celsius.

Does that sound cold? The explanation lies in your natural body temperature – it drops when you sleep. If you go to bed in a cool room, you accelerate the falling asleep process and fall asleep faster.

7. Dark and quiet

Use an eye mask if it's too bright or earplugs if you are disturbed by noise or snoring.

8. No panic

Be kind to yourself and don't panic if you don't fall asleep right away.

It's okay to sleep poorly sometimes – your body makes up for lost sleep by sleeping deeper the next night. Sleep is not a performance!

9. Start over

Can't you really sleep? Then start over! Get out of bed. For example, take a few drops of a calming tincture (avoid large amounts of water, so you don't have to pee).

Do something calming (NOTE in dim light, you don't want to signal to your brain that it's daytime) for a while, like reading a book. Go back to bed when you start to feel tired.

10. Write down your thoughts

Stressed, angry, disappointed, or other negative thoughts?

Solve it by writing down your thoughts. Then you know they are preserved, and you can more easily let go of what's swirling in your head and relax.

11. Move during the day

We included this point last. Because if you are reading this in the evening/night, it is of little help at the moment.

But to avoid more sleepless evenings and nights, make sure to exercise during the day. A 20-30 minute walk is enough. Aim for a minimum of 10,000 steps per day. It works wonders for sleep, your gut, and your overall well-being.