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The ultimate sleep guide: How to sleep better

We spend around a third of our existence sleeping. In addition to a healthy diet and sufficient exercise, this is the most important pillar of health. Our performance and our level of motivation and energy depend on it. In our guide we would like to give you a better understanding of the topic of sleep and give you a few "well-tempered" tips on how to sleep better.

The most important topics at a glance:

1. The different stages of sleep

Sleep is not just sleep - because during the night we go through different sleep phases that fulfill different tasks...

2. The right sleeping temperature

For optimal relaxation, not only the right bed is crucial, because the sleeping temperature can have a major impact on the quality and comfort of sleep...

3. Common sleep problems

There are many things that can disturb your night's sleep. If you keep waking up at night or have trouble falling asleep, there can be a variety of reasons...

4. Tips for a better sleep

If you want to sleep better, there are a number of things you can do. With our tips for a better sleep you can make your nights even more restful...

More information?

Was ist die optimale Temperatur im Schlafzimmer?
What is the optimal temperature in the bedroom?
Unsere Schlafphasen: Dauer, Zweck und was sie bewirken
Our sleep stages: duration, purpose and what they do
Wie viel Tiefschlaf ist normal?
How much deep sleep is normal?
Natürliche Einschlafhilfen, um sanft in den Schlaf zu gleiten
Natural sleep aids to gently drift off to sleep
Was du gegen kalte Füße im Bett tun kannst
What you can do against cold feet in bed

Sleep better: What you should know about sleep

In order to sleep better and more peacefully at night, it is important that you know about your sleep. Everyone has different needs, sleeping habits and preferences, for example in relation to room temperature. However, there are some basic things that are the same for almost everyone. We inform you here about topics such as the different sleep phases, the optimal sleep temperature, frequently occurring sleep problems and other topics, so that you can make your sleep even healthier and ultimately sleep even better.

The different stages of sleep

While we sleep, the body goes through several phases. These begin as soon as we close our eyes and the sleep phase begins. Then it goes into the light sleep phase. This is easy to recognize, because in this phase, even minor touches or noises can usually quickly wake us up again. However, as soon as the deep sleep phase begins afterwards, this is no longer the case. As the term already suggests, we slip into a particularly deep sleep here, which is particularly restful and relaxing for our body and mind. This makes the deep sleep phase one of the most important phases for refueling energy, and the average duration of the deep sleep phase per night is only around 1.5 to 2 hours.

These early stages of sleep are also known as non-REM sleep. This is followed by the REM sleep phase, also known as the dream sleep phase. REM stands for Rapid Eye Movement, because in people in this phase of sleep you can actually observe how the eyes under the eyelids move back and forth again and again. In this phase we dream and process the various impressions of the day, which makes the REM sleep phase particularly important, because only with good REM sleep can our brain function as it should. A sleep cycle including all sleep phases lasts about 90 minutes.

The right sleeping temperature

One of the most important aspects for a sufficient and restful sleep is the right sleeping temperature. Both too high and too low a temperature can disturb sleep, confusing the stages of sleep and thus preventing you from getting sufficient relaxation and rest at night. For example, high temperatures can lead to night sweats , while low temperatures can cause you to freeze or get cold feet at night, among other things. For this reason, it makes sense to regulate the temperature in the bedroom accordingly.

Not only the temperature in the bedroom, but especially your bedding and linens can have a big impact on how well you sleep. If these are made of the wrong material, this can promote night sweats, for example. Bedding made of Tencel, which is also known as Lyocell, is particularly well suited. The special material can absorb much more moisture than cotton, for example, so that bed linen made of Lyocell reduces night sweats and thus improves your sleep.

Common sleep problems

Almost everyone suffers from sleep problems or sleep disorders at some point. Sometimes these can appear spontaneously and go away on their own, as is often the case with insomnia, for example. Other times they persist for a longer period of time and do not resolve themselves. Such problems sleeping through can have many different causes, such as health reasons, stress or external factors that negatively affect the night's sleep.

Stress and psychological strain in particular can quickly lead to restless sleep and thus to a general lack of sleep. Of course, it is particularly important here to fight the cause yourself and to try to reduce personal and professional stress or, if necessary, to seek advice from a doctor so that you can sleep through the night again as quickly as possible and improve the quality of your sleep can.

Snoring at night can also become a sleep disorder - and not only for those who sleep next to a snoring person. Although snoring is not always a problem, in some cases it can cause health problems. If you snore at night and find that you wake up more often because you suffer from tachycardia, caution is advised. This can indicate sleep apnea as well as other health problems. Also, if you need to go to the toilet more often at night, this can be a sign that snoring has become a problem. At the latest when you feel constantly drained and tired during the day, it is clear that snoring has become a serious sleep problem. If this is the case, you should definitely consult a doctor and discuss possible options against snoring and its causes.

Good sleep plays a huge role when it comes to our health and overall well-being. For this reason, it is particularly important to create the ideal conditions for your own night's sleep and to treat sleep problems at an early stage.

Tips for a better sleep

If you want to sleep better, you don't have to be idle. In fact, there are some things you can do to actively improve your sleep hygiene and get more rest and relaxation at night. This includes various natural sleep aids as well as the optimal sleeping environment, with which you not only fall asleep better and find more rest at night, but also enjoy more energy during the day. To help you get an all-around good night's sleep, here are our tips for falling asleep .

Bedding that keeps you at the perfect temperature

You can positively influence the optimal sleeping climate in bed with breathable SleepCOOL. products. Temperature-regulating SleepCOOL. bedding ensures an optimal interaction between body, temperature and moisture. The microclimate on the skin is positively influenced, sweating and freezing are reduced (see also a more detailed explanation of phase change material (PCM) . You can find out more about the background to thermodynamic laws here.

Take a hot bath

A leisurely bath raises your body temperature a little. When you come out, you cool down quite quickly, mimicking the natural process of falling asleep. As the brain prepares the body for sleep, body temperature naturally falls. There is a physiological explanation for its effectiveness: the baths dilate the peripheral vessels, which lowers the core body temperature. This drop in body temperature, which also occurs physiologically in the evening, is perceived as a strong stimulus to fall asleep. A warm bath not only helps you fall asleep faster, but also sleep better, as several clinical studies have shown.

Avoid cold feet

Women often suffer from cold feet - and they are a real "killer" for a good night's sleep. A good tip for falling asleep is a warm footbath: This promotes blood circulation and is also good for relaxation and against restlessness. What can also help: put on socks in bed.

Avoid cold showers

Avoid taking a cold shower before going to bed (especially when it's warm outside). The cold water causes the vessels to contract, so heat cannot be transported out of the body as well. A warm shower works better, but contrast showers are best, first cool then warm.

On hot summer nights: If you are feeling exhausted and faint due to high temperatures and cannot sleep as a result, then go to the bathroom and hold the wrists of both hands under cold running water for a minute or two. You will be amazed at how pleasant it is and how well you fall asleep afterwards.

Supply sufficient liquid

On hot summer nights, if you can't sleep, you should drink fluids. One should drink even if one does not feel thirsty. Lemon balm tea, hibiscus blossom tea and other types of tea or water with a little lemon juice are ideal. In the best case, these should be enjoyed unsweetened and not ice cold, but at room temperature.