Better sleep made easy: These evening routines help.

Small changes in the evening can make a big difference to your sleep.

Whether you're a night owl or a sleepyhead, there's an ideal way for everyone to wind down in the evening. Anyone who has already found their perfect evening ritual is truly lucky.

For everyone else, here are some simple tips to help you fall asleep more easily in the evening.

Tip 1: No social media before bedtime

Scrolling through Instagram and TikTok before bed can significantly impair your sleep quality.

Just a quick check of TikTok or Instagram – and suddenly you've lost an hour of precious sleep. To have a truly restful night, you should avoid using tablets, smartphones, and even the television for about an hour before going to sleep.

The blue light from screens prevents the eyes from preparing to fall asleep and signals to the body that it is not yet time to go to bed.

Tip 2: A tidy bedroom

Clutter is an underestimated stress factor and subconsciously triggers restlessness. To get restful sleep, you need order around you.

Even checking off a small item from the long to-do list before going to sleep can help you fall asleep peacefully and really get some rest during the night.

Tip 3: Sort and write down your thoughts

Thoughts from the past day are swirling in my head, perhaps not all of them positive. This makes it difficult to fall asleep.

When your mind is racing, writing down your emotions can help. This brings clarity and helps you gain new insights. Perhaps you'll even find a first step towards a solution that helps you sleep more peacefully.

Tip 4: Drink a warm cup of tea

A hot drink in the evening has a calming effect on the body and signals that it's okay to switch off. Chamomile or valerian has a particularly relaxing effect. Also perfect: spiced milk with cinnamon, ginger, and turmeric.

But be careful: Don't choose a tea that contains caffeine – for example, black or green tea. That can quickly become counterproductive.

Tip 5: Fragrant essential oils

The scents of rose, vanilla, or lavender are particularly suitable for relaxing and unwinding in the evening.

Essential oils work best in the shower or bath. Alternatively, a pleasantly scented room spray or the right face cream is also suitable.

To enjoy the pleasant scent all night long, you can also put a bag of dried lavender blossoms in your pillowcase.

Tip 6: Light relaxation exercises

People who sit at a desk all day quickly become tense.

The perfect way to release this tension is to really stretch and relax. Yoga is the best way to do this. Deep breathing and various exercises are effective in calming the nervous system. Yin yoga is particularly suitable.

Some meditation exercises can also help you relax.

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