HOW TO SLEEP
BEST –
AND HOW LONG.
Everyone has a preferred sleeping position: this is an important indicator for choosing the right mattress. Also important: the duration of sleep. A factor that is easy to change, but which many people do not take sufficiently into account.
THE FOLLOWING APPLIES FOR ALL
SLEEPING POSITIONS:
THE SPINE MUST BE RELIEVED.
SIDE? BACK? STOMACH?
KnOWING THE ANSWER
MEANS BETTER
ADVICE.
We usually choose our sleeping position unconsciously, opting for the one that feels most comfortable: on our back, side, or stomach. There are clear preferences: In a study with 664 participants, 54.1% slept on their side, 37.5% on their back, and only 7.3% on their stomach. Once the preferred position is known, it can help guide product recommendations.
BACK
SLEEPER
For back sleepers, it’s important that the spine remains in a natural position. The mattress should support the lower back area, allowing the shoulders and hips to gently sink in – with a variable firmness level and a not-too-firm, point-elastic surface.
SIDE
SLEEPER
Side sleepers need a mattress that relieves pressure on the cervical spine and conforms well to the body’s contours to avoid pressure points on the shoulders and hips. A mattress with good pressure relief and a medium to soft firmness level is ideal for them.
STOMACH
SLEEPER
Stomach sleepers often experience tension in the neck and shoulder areas. A slightly firmer, point-elastic mattress can help keep the spine aligned, minimizing discomfort. The body is perfectly supported in the lower back area, preventing the pelvis from sinking, and the spine remains relaxed.
THE ‘8-HOUR RULE OF THUMB’
FOR GOOD SLEEP
EXISTS FOR A GOOD REASON
How long do we need to sleep?
Everyone has an individual need for sleep - and it changes over the course of our lives. Babies sleep a particularly long time. Children need around ten to twelve hours to be fit and able to concentrate during the day. Adults need an average of seven to eight hours of sleep, senior citizens slightly less.
According to experts, the optimum amount of sleep is reached when a person is able to perform during the day without feeling tired. A temporary lack of sleep can be compensated for by simply sleeping longer afterwards. However, it is not possible to oversleep. Power naps are a real energy booster:
They give the body and mind time to recover and regenerate in between and increase concentration and performance. However, naps should not last longer than half an hour, otherwise the body will fall into the deep sleep phase and it will be increasingly difficult to get up.
DO WHAT'S
RIGHT
SKIP WHAT'S WRONG.
Our body needs sleep to regenerate, train our memory and strengthen our immune system. If you are aware of the factors that favour good, restful sleep, you can do a lot to wake up well rested in the morning.
GOOD
HABITS
YOU CAN GET USED TO!
HOT OR
COLD
The bedroom should have a comfortable temperature – not too warm, not too cold.
Recommended: around 18°C (64°F).
BODY
AND CIRCULATION
Better not to exercise right before bed – it stimulates the cardiovascular system too much and can make it harder to fall asleep.
However, physical activity around three hours beforehand can actually help you wind down and feel pleasantly tired by bedtime.
Gentle practices like yoga, autogenic training, progressive muscle relaxation, or calming audio programs can also support inner relaxation and help quiet the mind before sleep.
nutrition aND
hydration
What calms you is good.
Warm milk with honey or sleep and relaxation teas, such as those containing valerian, lemon balm, passionflower, or lavender, are perfect choices. Ideally, try to eat about four hours before bed and avoid heavy, hard-to-digest foods.
Alcohol shortens the deep sleep phases, which are when our bodies recharge the most.
MOBILE PHONES
& MORE.
Reading, watching movies, checking emails, and using social media in bed can be counterproductive: Exciting content can be stimulating, and the light from screens suppresses the production of the sleep hormone melatonin.
NOISE AND
LIGHT
If you can’t relax due to noise and light, earplugs, eye masks, curtains, or blinds can help. However, don’t make the room completely dark, as your body needs morning light as a signal to wake up – otherwise, it will be harder to get out of bed.
DURING DAYTIME
People who stay active during the day sleep better. Incorporate movement into your daily routine. Take a walk during your lunch break, use the stairs, or cycle for your daily errands. Endurance activities like jogging, walking, or swimming are also great options.
FALLING ASLEEP
MADE EASY
To sleep well, we need peace and quiet. Those who have trouble winding down at night can use a regular bedtime routine to help signal the body that it's time to sleep. This could include consistent bedtimes or relaxation exercises. It's best to avoid sleeping pills. And remember: don’t look at the clock or your watch.
THE
SLEEP "TOP 10"
AT A GLANCE.
With these 10 tips, everything is there,
what good sleep needs!
The mattress determines whether your spine stays in the correct position. It should adapt to your body and provide sufficient support. Depending on your sleeping style, cold foam, spring, or latex mattresses may be more suitable.
A mattress that is too soft or too firm can cause back pain. The firmness level should be based on body weight, height, and personal comfort. Medium-firm mattresses are a good choice for many people.
Modern mattresses often feature 5 or 7 sleeping zones that provide varying levels of support to different parts of the body. Shoulders and hips should be able to sink in slightly, while the lower back and head receive optimal support.
A topper can make the lying sensation either softer or firmer and helps distribute pressure more evenly. The blanket should be breathable to prevent excessive sweating.
The pillow supports the head and neck and helps prevent tension. Side sleepers usually need a higher pillow, while back sleepers should opt for a flatter model.
A high-quality slatted frame ensures that the mattress can perform at its best. Adjustable models, in particular, help to enhance lying comfort.
Light and noise can disrupt the sleep cycle. Dark curtains, blinds, or a sleep mask help block out light. Earplugs or soothing sounds (white noise) can help against noise.
Sweating, noise, light, or an uncomfortable mattress can interrupt the sleep cycle. The best solution: Maintain a comfortable room temperature, use breathable bedding, and ensure a quiet environment.
Regular exercise promotes good sleep, but intense workouts right before bedtime can keep you awake. Heavy meals and caffeine in the evening can also cause problems.
Phones, tablets, and laptops emit blue light, which inhibits the production of the sleep hormone melatonin. The best solution: Avoid screens for at least one hour before going to bed.
