Improving sleep quality – the sleep well guide for restful sleep

Restful sleep is crucial for our well-being and health. Here you will learn how to improve your sleep quality and what simple measures can help you achieve deep and restorative sleep.

OUR BODY TEMPERATURE IS DROPPING

Did you know that your body temperature drops by about one degree Celsius while you sleep? This helps you initiate and maintain sleep. A good comforter with the right cover turns your bed into a space for relaxation.

Dream yourself healthy

Everyone dreams, even if they don't always remember it. On average, we spend about six years of our lives dreaming. In dreams, we process what occupies us while awake. We sort out feelings and connect new information with past experiences. This is beneficial for our mental health.

Power nap yes, but not for too long!

Power naps of about 10–20 minutes can improve your alertness and performance without affecting your nightly sleep. But be careful: longer naps can lead to sleep inertia and disrupt your nighttime sleep, making you overall more tired.

Why is good sleep so important? What happens in the body during sleep, and how does it affect us?

1 – Regeneration and recovery

During sleep, our body goes through different sleep phases in which it regenerates and recovers. In the deep sleep phase, important processes are activated:

Cell repair

Damaged cells are repaired and new cells are formed.

Immune system

The immune system is strengthened, making us more resilient against diseases.

Muscles and tissues

Muscles and tissues are regenerated, which is especially important after physical exertion.

2 – Cognitive functions and memory

Good sleep is essential for our cognitive functions and memory:

Concentration and attention

Sufficient sleep enhances our concentration and attention span.

Memory consolidation

Information we take in during the day is processed during sleep and stored in long-term memory.

Problem-solving ability

When well-rested, we are better able to solve complex problems and find creative solutions.

3 – Emotional Balance

During sleep, the brain regulates emotions and processes daily experiences. This is especially true in the REM sleep phase, where dreaming activates key mental processes:

Stress Reduction

Sleep helps reduce stress hormones, leaving us feeling more emotionally balanced upon waking.

Emotional Processing

Daily experiences and emotions are sorted and processed, enhancing emotional stability.

Mental Resilience

Consistent, restful sleep supports mental health and strengthens our ability to cope with challenges.