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Sleep Hygiene: Better Sleep with Our Tips for Restful Nights

A good night's sleep is essential for our health and well-being. However, many people struggle with sleep issues and feel tired despite getting sleep. Sleep hygiene plays a crucial role in improving sleep quality. We’re sharing six tips and tricks to help you sleep better—so you can wake up feeling refreshed and ready for the day!

What is Sleep Hygiene?

Sleep hygiene refers to a set of habits and practices designed to improve the quality of your sleep and reduce factors that might disturb it. Often, better sleep can be achieved by making small adjustments to your nightly routine.

6 Tips for Better Sleep

1. Avoid Blue Light

The blue light from your phone or tablet suppresses the release of melatonin, the hormone responsible for making you feel sleepy. If you're on your phone right before bed, melatonin production decreases, which can delay sleep and leave you lying awake longer.

Tip: If you must use your phone before bed, reduce the brightness or switch to night mode to minimize blue light exposure.

2. Create a Relaxing Bedtime Routine

It’s important to unwind before bed so your body can prepare for sleep. Set aside some time for relaxation, whether through meditation, breathing exercises, or reading a few pages of a book.

A consistent bedtime ritual signals to your body that it’s time to wind down, helping you relax even before getting into bed.

3. Optimize Your Sleep Environment

Make sure your bedroom is dark, quiet, and well-ventilated. Even while sleeping, your body can detect disturbances like light and noise, which can affect sleep quality. Invest in a good mattress and comfortable bedding to create a cozy and relaxing sleep space.

Tip: Our erlich bedding, made from natural materials, ensures an optimal sleep climate for extra comfort.

4. Limit Caffeine, Alcohol, and Nicotine

These substances are stimulants that can make it harder for your body to relax. While alcohol might help you fall asleep faster, it actually reduces sleep quality.

Instead of an afternoon coffee, try a soothing herbal tea, and swap your evening beer or wine for a glass of water to promote better sleep.

5. Eat Smart Before Bed

A balanced diet contributes to better sleep. Avoid heavy or hard-to-digest meals right before bed, as they force your body to work harder during digestion, which can interfere with your sleep.

6. Stay Active

Regular physical activity helps expend energy and reduces stress. If you exercise during the day, your body is less likely to feel restless at night. This is especially beneficial if you have a sedentary job.

Tip: Avoid working out right before bed, as your body needs time to cool down and relax after physical activity. Ideally, schedule exercise a few hours before bedtime.

Better Sleep with erlich textil

Made from high-quality fabrics like organic cotton and European linen, our erlich bedding provides an exceptionally soft feel against your skin and creates an optimal sleep climate.

The breathable materials promote restful nights, so you can wake up refreshed and ready for the day. With timeless designs and fresh colors, our bedding not only enhances your sleep but also adds a stylish touch to your bedroom.