Wellbeing

32 tips · Small tricks. Big impact.

3-2-1 evening rule for better sleep4-7-8 breathing to fall asleepAir out the bedroom before bedAvoid heavy or spicy meals late in the eveningBody scan to quiet racing thoughtsBreath-focused meditation in bedCalm music or soundscapes to fall asleepCognitive shuffling word gameDim warm lights in the eveningDo not check the clock at nightExercise earlier in the day, not right before bedFixed wake-up time, no snoozeGentle stretching before bedGet outside in daylight to make falling asleep easierGo to bed only when truly sleepyImagery journey before sleepKeep a sleep diary for two weeksKeep the bedroom cool, around 18 to 20 degrees CelsiusNo coffee, tea or alcohol in the late afternoon and eveningNo daytime naps and no evening dozingProgressive muscle relaxation in bed, starting with the handsScented sachet with lavender, hops or valerianThe 20-minute rule: get up if you cannot sleepUse a separate alarm clock instead of a phoneUse the bed only for sleep (stimulus control)Valerian or hops: allow two to four weeksWarm bath before bedWarm milk with honeyWarm the feet with a foot bath or foot massageWind-down routine one to two hours before bedWork out bedtime backward from wake-up timeWrite worries down before bed