Of larks and owls: The right sleep rhythm

We all know: There's nothing better than starting a new day well-rested. A healthy sleep rhythm contributes to greater satisfaction and productivity in everyday life. But: There's no one-size-fits-all solution for good sleep. Just as we are all different as people, so too are our sleep needs.

1. Sleep - but how long?

Sleeping is the most natural thing in the world – and yet we all do it differently. This starts with the average amount of time we spend in dreamland at night. This depends not only on our individual needs but also on our age. Studies show that newborns sleep up to 20 hours a day, teenagers slumber for 8 to 10 hours, and adults average 6 to 8 hours of sleep. For optimal recovery, researchers recommend at least 7 hours of sleep per night.

But don't worry, if your sleep rhythm deviates significantly from these times, it's by no means unusual. In addition to the broad average, there are also the exceptional phenomena of short sleepers and long sleepers. Short sleepers are well-rested with less than 6 hours of sleep per night, whereas long sleepers need significantly more time. According to researchers, this could be because short sleepers sleep more effectively, meaning they move through the different sleep phases more quickly, while long sleepers wake up more often between the individual phases. Genetic differences between the two types have also not been ruled out.

2. Of larks and owls, or: When is the best time to sleep?

In addition to the amount of sleep we get, which influences our individual sleep rhythm, our internal clock also plays a major role. And it doesn't tick the same way for everyone. As early as the 1960s, researchers discovered that the optimal bedtime—that is, the time at which we get tired and go to bed—vary from person to person. A distinction is made between two so-called chronotypes: larks and owls.

The two sleep types of the lark and the owl represent two extremes and serve as a general guide. There are numerous gradations in between. Extreme early or late types, i.e., people who sleep in the midday or afternoon, are rather rare, however, as our natural biorhythm is strongly influenced by sunlight.

3. Sleep hygiene? How to sleep better!

While our sleep habits may vary from person to person, there are some overarching factors that can contribute to healthy sleep. Follow these 8 sleep rules to optimally support your personal sleep rhythm:

1. Bed is for sleeping. As hard as it may be, you should only snuggle up in bed when you really want to sleep. This way, your body learns to associate this environment with nighttime rest, and falling asleep will be easier. Watching an action movie or answering a few emails in bed in the evening? A no-go!
2. Turn off the lights in the bedroom. A dark room contributes to a healthy sleep rhythm. Why? When it gets dark, the body begins to release the natural sleep hormone melatonin . Therefore, it's important not to stare at your cell phone or other bright screens for too long right before bedtime. By the way: If you're having trouble falling asleep right away, you can also supply your body with melatonin in the form of a gentle sleep aid, such as SLEEP SPRAY .
3. It's easier to sleep in cool conditions. We all like a cozy, warm bed, but that shouldn't apply to the room temperature. The rule of thumb for the bedroom is: A temperature between 16 and 18 degrees Celsius is optimal for a good night's sleep. Therefore, turn down the heating at night, even in winter!
4. Healthy eating, healthy sleep. A kebab before bed? Please don't! Not only can a late-night snack take its toll the next morning with stomach pain, it also negatively impacts your sleep quality. Avoid heavy meals in the evening, as otherwise your body will have to expend too much energy on digestion during the night. Instead, opt for light meals and eat your last meal of the day two to three hours before bedtime.
5. Exercise makes you tired. If you want to sleep well at night, you need to get enough exercise during the day. The emphasis is on daytime. While exercise burns a lot of energy, the body needs time to wind down afterward. Ideally, you should finish your daily exercise routine at least three hours before bedtime.
6. Say no to caffeine and alcohol! Caffeine makes you awake – and that's exactly what you don't want to be at night. Even a cup of coffee in the afternoon can negatively impact your sleep, as caffeine lingers in the body for a long time and suppresses melatonin production. Alcohol, on the other hand, makes you tired, but reduces the quality of your sleep and leads to frequent awakenings.
7. Sugar and sleep don't mix . Eating a bar of chocolate before bed? Sounds good, but it's bad for sleep. Avoid snacking in the evening if possible, because sugar increases your energy levels and wakes you up. Still want a little treat? Try sugar-free SLEEP GUMMIES with melatonin.
8. Yes to relaxation rituals! Often, our thoughts wander in bed at night, making it difficult to fall asleep. Relaxation rituals can help. Try a relaxing sleep meditation or get into the habit of writing in your journal at night to clear your mind. This can work wonders (for sleep)! Here are seven tips for falling asleep faster .

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4. Conclusion

Sleep is the secret weapon in our everyday lives. The more you know about your sleep rhythm, the better you can tailor your sleep habits to your needs and give yourself exactly the rest you need. The result: You'll go through life well-rested and more relaxed. And that, in turn, makes falling asleep in the evening easier. Easy, right? Well then: Good night!