During holidays, we break out of our everyday routine. We like to stay in bed a little longer in the morning and go to bed later at night—without feeling guilty and without constantly checking the clock. It is not reason, but rather mood and desire that determine the rhythm of day and night. Even the alarm clock gets a break. 

Rhythm is everything

But how do you return to your usual routine—shaped by work, leisure, and sleep—as quickly as possible after a relaxing holiday? It helps to gradually adjust back to your regular sleep rhythm in the last days of vacation. Experts agree that adults should sleep at least eight hours per night, ideally at consistent times (although the average is closer to six to seven hours). This significantly promotes good and healthy sleep. If bedtime and wake-up times are additionally aligned with natural daylight, it becomes even easier to establish a stable sleep rhythm. 

Eat lighter

On holiday, dinner is often more indulgent than in everyday life. Because people go to bed later, there is more time for digestion, and even a heavy meal is less of a burden. After the holidays, it is better to return to lighter evening meals. Ideally, you should avoid heavy food altogether about two hours before going to bed—little carbohydrates, as few fats, sugar, and alcohol as possible. Moderate exercise also supports good sleep: those who train in the evening without pushing their heart rate too high generally sleep better. 

The right sleep solution

As you make your bed, so you lie in it. By choosing the right mattress, duvet, and pillow, you directly influence sleep quality. As a leading Swiss provider of customized sleep solutions, billerbeck develops its products according to scientific criteria, incorporating the latest findings from the billerbeck Foundation for Sleep and Health. billerbeck offers individual sleep solutions that meet the diverse sleep needs of each person.