Sleeping better: tips for a relaxing night

On March 14, 2025- a good reason to deal with your own sleep quality. Because the latest numbers of theSleep study from 2024Show: The majority of Germans sleep too little and wake up several times at night. The consequences range from daytime fatigue to health problems. But how can you improve your sleep? Here you will find valuable tips for a relaxing night.

The majority of Germans sleep too little

According to theSleep studyThe Pronova BKK gets the majority of Germans less sleep during the week than they actually need. On average, the respondents sleepSeven hours a night, although at least for mostEight hours idealwould be. Every fifth German also wakes up at least three times a night - the most common reason isUrge to urinate (57 %), followed byWorry (22 %)or oneUnpleasant indoor climate (22 %).

At the weekend, many try to catch up with the lack of sleep:Every fourth fourth sleeps longer, 42 % then come at least on sufficient night's sleep.But even the weekend sleep is too short for every third party.

Full moon, worries and sleep tracking: what influences our sleep

Not only the duration of sleep is crucial, but also thatQuality of sleep. The study shows that44 % of the respondentsworseSleep - they are particularly affected30- to 39-year-olds, of which over50 %Specify not to calm down in the event of a full moon.

The sleeping environment also plays a major role. ParticularlyGeneration Z (18–29 years) relies on Feng Shui, to transform your bedroom into a relaxing oasis of wellbeing - every third young adult set up his sleeping area according to these principles. In addition, 27 % of gene Z regularly use sleeping tracking tools to optimize your sleep.

What keeps the Germans awake at night?

Sleeping is a challenge for many. The Germans wake averageTwice a nighton. The most common reasons according to the study:

• Urge to urinate (57 %)- A nightly toilet is the main list of the main list. Tip: To fall asleep again quickly, you should avoid light light and turn the duvet around so that the cool side has a soothing effect.
• Worries and stress (22 %)- If you ponder at night, you should consciously relax before going to bed, for example with a diary or relaxation techniques.
• Too warm or too cold (22 %)- The ideal room temperature lies between18 and 20 ° C. A cool bedroom promotes relaxing sleep.
• Radium rooms (12 %), noise (11 %) and children (6 %)- External disruptive factors also influence the quality of sleep.

Sleep better: the best tips at a glance

A good oneSleep hygieneCan help improve sleep. You should note these tips:

• Consider fixed sleeping times- A regular rhythm helps the body to adjust to sleep.
• Optimize sleeping environment- The bedroom shouldcool (18–20 ° C), dark and quietbe.
• Establish evening routine- Relaxing rituals such as reading, a warm bath or lavender spray on the pillow promote falling asleep.
• Easy dinner- Nothing difficult to eat at the latest one hour before going to bed.
• Sport with careful- Movement is important, but sweaty workouts should end at least two hours before sleeping. Better:
• No blue light in the evening- Screens of smartphone (doomscrolling in bed), tablet or TV can make it difficult to fall asleep.

Reading tip:

Vitamin D & Sleep: Is there a connection?

AVitamin-D deficiencyis associated with poor sleep in some studies. Research is not yet clear, but vitamin D plays a role in theRegulation of the sleep-wake rhythm. If you have continuing sleep problems, you can have your vitamin D mirror checked by a doctor.

Attention: do not supplement vitamin D independently!

A vitamin D deficiency shouldnot without medical consultationbe treated. Uncontrolled intake can lead to oneOverdoselead the serious consequences likeKidney damage or cardiac arrhythmiacan have. So let your vitamin D level test first before you pick up supplements.

When a doctor visit is advisable

If sleep problems last for weeks or lead to fatigue, concentration problems or mood swings, one canMedical clarification makes sensebe. Causes can be cardiovascular disorders, thyroid diseases or hormonal changes. Even those who regularly wake up more than three times a night should be examined.

Conclusion: Sleep is essential for health and well -being

Good sleep is not a matter of course - that shows thatSleep studyclearly. Many Germans sleep less than necessary and have difficulty sleeping through the night. But with the right sleep hygiene, adapted sleeping environment and firm routines, everyone can improve their sleep quality. If the problems last, it is advisable to obtain medical advice - because relaxing sleep is essential for thePhysical and mental health.

Important NOTE:This article only serves the information and does not replace a medical diagnosis. If uncertainties, urgent questions or acute complaints arise, you should contact your doctor or ask for advice in the pharmacy. Medical on -call duty can be reached via nationwide number 116117.