“Counting sheep,” as the saying goes, is what people do when they lie awake at night and cannot fall asleep. Sleep disorders are a widespread issue. According to the Swiss Health Survey, one in ten people is affected: difficulty falling asleep, restless sleep, waking up multiple times, or waking too early in the morning. It is not a problem if you wake up briefly during the night and fall back asleep right away. However, more than that is not beneficial for our health—especially not in the long term. That is why we have five tips for healthy sleep: 

Reduce stress

Whether at work or in private life: worries and fears prevent us from relaxing and stand in the way of restorative sleep. Stress activates areas in the brain responsible for alertness and arousal. A vicious cycle develops. Try to avoid excessive pressure. Mindfulness exercises and meditation can help you relax again. A warm bath can also work wonders. 

Put your smartphone away

Scrolling through Instagram, Facebook, and other apps in bed increases the risk of disrupting your sleep rhythm. The bright screen light prevents the body from producing the sleep hormone melatonin. Dim the screen brightness to a minimum, activate night mode—or ideally leave your phone outside the bedroom altogether. 

Avoid too much alcohol

One more glass of wine before bed? Better not, especially not more than that. Alcohol may make you drowsy and help you fall asleep, but in the second half of the night it leads to restlessness. The proportion of REM sleep decreases, and the next day we feel tired and drained. 

Do not overheat the bedroom

Sleep specialists recommend a cool bedroom temperature of around 16 to 18 degrees Celsius. Functional bedding made of natural materials such as cotton and high-quality down can also help prevent heat build-up. Make the room cozy and create a relaxing, comfortable atmosphere. 

Eat lightly in the evening

Eating late in the evening puts significant stress on the body. It can inhibit the production of the sleep hormone melatonin. Ideally, you should choose light, easily digestible meals and allow at least two hours between eating and going to bed.