{"id":653,"date":"2025-05-25T09:00:00","date_gmt":"2025-05-25T09:00:00","guid":{"rendered":"https:\/\/christianfischbacher-magazine.com\/schlafrituale-wie-kleine-anpassungen-im-schlafzimmer-ihren-schlaf-verbessern-koennen\/"},"modified":"2026-07-30T07:27:49","modified_gmt":"2026-07-30T07:27:49","slug":"sleep-rituals-how-small-adjustments-in-the-bedroom-can-improve-your-sleep","status":"publish","type":"post","link":"https:\/\/www.christianfischbacher-magazine.com\/en\/schlafrituale-wie-kleine-anpassungen-im-schlafzimmer-ihren-schlaf-verbessern-koennen\/","title":{"rendered":"Sleep Rituals: Small Bedroom Tweaks for Better Rest"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">A restful night's sleep is a true luxury in everyday life, a pleasure to regenerate body and mind. It is a source of new energy. A peaceful, cosy sleeping environment and a well-thought-out evening ritual can work wonders. Find out how you can enhance your sleep with a few adjustments. Transform your night's sleep into<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">an oasis of well-being.<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Stick to fixed<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">sleeping times<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">Sticking to a fixed sleep routine<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"display: initial;\">is essential for maintaining the balance of the body's internal clock. Important functions such as the production of hormones that control sleep are regulated by this internal clock. An important sleep-wake rhythm ensures that you feel refreshed and energised in the morning.<\/span><\/li>\n\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"display: initial;\">It helps the body to switch to the deeper sleep phases, which are particularly restorative. To achieve this,<\/span><\/li>\n\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"display: initial;\">you need to be disciplined and establish a reliable routine. To maintain this, this also means getting up at the same time at the weekend.<\/span><\/li>\n\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">Tips<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">for implementation:<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Set an alarm clock to remind you to go to sleep at night. This is particularly helpful to consciously organise the transition from activity<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">to relaxation.<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Create rituals that signal to your body that it is time to prepare for the night.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">Dimming the lights an hour before bedtime can help increase melatonin levels and make it easier to fall asleep.<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"display: initial;\">Avoid midday naps<\/span><\/li>\n\n\n<li><span style=\"display: initial;\">Especially after a stressful or exhausting day at work, a short midday nap is tempting. However, the short nap during the day can be a major challenge for those who find it difficult to wind down in the evening. Napping during the day disrupts your internal clock and also affects the quality of your night's sleep.<\/span><\/li>\n\n\n<li><span style=\"display: initial;\">If you feel tired during the day, try exercising in the fresh air and drinking enough water. Both stimulate your circulation and give you a boost of energy without affecting your sleep. Relaxed sleep means making conscious decisions that pay off in the long run.<\/span><\/li>\n\n\n<li><span style=\"display: initial;\">Practising breathing techniques<\/span><strong style=\"display: initial;\">&nbsp;Breathing techniques are a simple but effective method of calming the mind and preparing the body for sleep. Concentrating on your breathing is often enough to free you from inner restlessness. Relaxation techniques slow down the heartbeat and reduce stress.<\/strong><span style=\"display: initial;\">&nbsp;A simple breathing exercise:<\/span><\/li>\n\n\n<li><span style=\"display: initial;\">sit on a chair or lie down.&nbsp;<\/span><strong style=\"display: initial;\">place the tip of your tongue on your gums behind your front teeth.<\/strong><span style=\"display: initial;\">.<\/span><\/li>\n\n\n<li><span style=\"display: initial;\">Breathe out completely.&nbsp;<\/span><strong style=\"display: initial;\">breathe in very slowly through your nose for 4 seconds.<\/strong><span style=\"display: initial;\">&nbsp;hold your breath for 7 seconds.<\/span><\/li>\n\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">exhale forcefully for 8 seconds and relax your tongue.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">Repeat this four times. This technique is also known as 4-7-8 breathing and was developed<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">by the renowned physician Dr Andrew Weil in the USA.<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Relaxing baths for the evening routine<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">After a long day, a warm bath is a treat for the body. But it is more than just a feel-good moment, because it prepares the body specifically for sleep. When the temperature cools down after the bath, it signals to the brain that it's time to sleep.<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Turn your bath into a luxurious spa by using essential oils such as lavender or camomile. They calm the senses and promote relaxation. Soft lighting with candles creates a calm atmosphere. It's the perfect way to switch off and escape the stress of the day. You will fall asleep well afterwards.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"display: initial; color: rgb(26, 26, 26);\">A bedtime drink<\/span><span class=\"\" style=\"display: initial;\"> <span style=\"display: initial;\">You can also round off your evening routine with a soothing nightcap. A warm herbal tea made from valerian or camomile calms the senses and prepares the body for the night. These herbs have a sleep-inducing effect and allow you to end the day in style. In addition, the warmth of the drink conveys a feeling of well-being and contributes to relaxation.<\/span><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Avoid excitement before going to bed<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"display: initial; color: rgb(26, 26, 26);\">The last few hours before going to bed are crucial. Everything you consume or do can affect the quality of your sleep. Watching a film with lots of action or arguing can cause the mind to be too busy. This leads to the production of melatonin being inhibited. Make sure you engage in calm and relaxing activities. For example, read a calming book, listen to soft music or practise meditation.<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">No alcohol and nicotine<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Even if a glass of wine might sound like a good idea to fall asleep at first, it can actually disrupt your sleep. Although you will be able to relax more quickly, the quality of your sleep will suffer. Alcohol has a relaxing effect, but has an impact on the deep sleep phases and can cause you to sleep restlessly or even wake up again.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span style=\"display: initial; color: rgb(26, 26, 26);\">Coffee is also taboo before going to bed. It stimulates the nervous system and makes it difficult to fall asleep. You should therefore avoid both alcohol and caffeine a few hours before going to bed.<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">The bed - your retreat for rest and relaxation<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">The bed is the centre of the sleep ritual. The choice of bed, mattress, bed linen and bed contents have a major influence on the quality of your sleep. Fine bed linen materials ensure a pleasant feeling on the skin and comfort. They also regulate your body temperature perfectly so that you don't freeze or sweat.<br><\/span><\/p>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center cf-produktbox cf4-produktbox is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:68%\">\n<h4 class=\"wp-block-heading\"><span style=\"color: rgb(26, 26, 26); display: initial;\">So when you buy high-quality bed linen, your health benefits first and foremost. Choose your duvets and pillows carefully too. Our excellent bedding contents such as eiderdown or yak hair fulfil even the highest demands. Every detail is important and makes a small contribution to your night's sleep.&nbsp;<\/span><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/b\/leaves-e34.html\" target=\"_blank\" runtime_url=\"https:\/\/www.christianfischbacher.com\/ch\/de\/p\/b\/leaves-e34.html\" style=\"color: rgb(26, 26, 26); display: initial;\" rel=\"noopener\">JACQUARD LEAVES VERSO bed set:<\/a><span style=\"display: initial; color: rgb(26, 26, 26);\">:<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">A bed set made from 100% cotton. Bring nature into your bedroom. The design will have you dreaming of endless forests and treetops where birds are chirping. The green colour also has a calming effect on the soul and helps you to fall asleep.<br><\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div class=\"cf4-product-media\" style=\"max-width:230px;margin-left:auto;margin-right:auto;\"><div style=\"max-width:230px;margin:0 auto;\"><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/c\/cf-thun-orei.html\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"display:block;\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-4.webp\" alt=\"A white pillow is sitting on a white surface.\" class=\"wp-image-2147\" style=\"width:100%;height:auto;border-radius:14px;display:block;\" srcset=\"https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-4.webp 1000w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-4-300x300.webp 300w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-4-150x150.webp 150w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-4-768x768.webp 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/div>\n<div class=\"cf4-cta\" style=\"text-align:center;margin-top:18px;\"><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/c\/cf-thun-orei.html\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"display:inline-block;font-size:12.5px;letter-spacing:.16em;text-transform:uppercase;color:#1e1a16;text-decoration:none;border:1.5px solid #ddd6cc;border-radius:999px;padding:10px 24px;font-weight:600;background:#ffffff;transition:all .2s;\">To the product<\/a><\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center cf-produktbox cf4-produktbox is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div class=\"cf4-product-media\" style=\"max-width:230px;margin-left:auto;margin-right:auto;\"><div style=\"max-width:230px;margin:0 auto;\"><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/b\/duke.html\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"display:block;\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-duke-3.webp\" alt=\"A white pillow is sitting on a white surface.\" class=\"wp-image-2148\" style=\"width:100%;height:auto;border-radius:14px;display:block;\" srcset=\"https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-duke-3.webp 1000w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-duke-3-300x300.webp 300w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-duke-3-150x150.webp 150w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-duke-3-768x768.webp 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/div>\n<div class=\"cf4-cta\" style=\"text-align:center;margin-top:18px;\"><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/b\/duke.html\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"display:inline-block;font-size:12.5px;letter-spacing:.16em;text-transform:uppercase;color:#1e1a16;text-decoration:none;border:1.5px solid #ddd6cc;border-radius:999px;padding:10px 24px;font-weight:600;background:#ffffff;transition:all .2s;\">To the product<\/a><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:68%\">\n<h4 class=\"wp-block-heading\"><span style=\"display: initial; color: rgb(26, 26, 26);\">So when you buy high-quality bed linen, your health benefits first and foremost. Choose your duvets and pillows carefully too. Our excellent bedding contents such as eiderdown or yak hair fulfil even the highest demands. Every detail is important and makes a small contribution to your night's sleep.&nbsp;<\/span><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/b\/satin-snow-lace.html\" target=\"_blank\" style=\"display: initial; color: rgb(26, 26, 26);\" rel=\"noopener\">SATIN SNOW LACE bed set :<\/a><span style=\"display: initial; color: rgb(26, 26, 26);\">:&nbsp;<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">This bed set with delicate ornaments gives your bedroom a luxurious style of times gone by. It is a tribute to traditional craftsmanship. It is available in the colours pebble, white and pearl white.<br><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns are-vertically-aligned-center cf-produktbox cf4-produktbox is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:68%\">\n<h4 class=\"wp-block-heading\"><strong style=\"display: initial; color: rgb(26, 26, 26);\">So when you buy high-quality bed linen, your health benefits first and foremost. Choose your duvets and pillows carefully too. Our excellent bedding contents such as eiderdown or yak hair fulfil even the highest demands. Every detail is important and makes a small contribution to your night's sleep.<\/strong> \n <a href=\"https:\/\/eur02.safelinks.protection.outlook.com\/?url=https%3A%2F%2Fwww.christianfischbacher.com%2Fch%2Fde%2Fp%2Fb%2Fsatin-spring-breeze.html&amp;data=05%7C02%7Cdunja.fischer%40netpulse.ch%7Ce412f3fb936e40504d4508dd62290ab5%7C0d261df8f0294cfaa5aeba9e60cb2a20%7C0%7C0%7C638774650601423709%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&amp;sdata=BMR5gI3flpurdtvJlrZJXDdQK2BfPbSUqYbmBikI75k%3D&amp;reserved=0\" target=\"_blank\" style=\"display: initial; color: rgb(26, 26, 26);\" rel=\"noopener\"><strong>SATIN SPRING BREEZE bed set:<\/strong><\/a><span style=\"display: initial; color: rgb(26, 26, 26);\">:<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">A summer breeze whispers through the meadow, causing grasses to sway gently and ferns to linger in a light dance. Picturesque textures and lively splashes of color lend the design a modern lightness that invites you to dream. A piece of summer, captured in fabric.<br><\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<div class=\"cf4-product-media\" style=\"max-width:230px;margin-left:auto;margin-right:auto;\"><div style=\"max-width:230px;margin:0 auto;\"><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/c\/cf-thun-orei.html\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"display:block;\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"https:\/\/christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-2-1.webp\" alt=\"A white pillow is sitting on a white surface.\" class=\"wp-image-2149\" style=\"width:100%;height:auto;border-radius:14px;display:block;\" srcset=\"https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-2-1.webp 1000w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-2-1-300x300.webp 300w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-2-1-150x150.webp 150w, https:\/\/www.christianfischbacher-magazine.com\/wp-content\/uploads\/2026\/07\/cf4-cf-thun-orei-2-1-768x768.webp 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><\/div>\n<div class=\"cf4-cta\" style=\"text-align:center;margin-top:18px;\"><a href=\"https:\/\/www.christianfischbacher.com\/ch\/en\/p\/c\/cf-thun-orei.html\" target=\"_blank\" rel=\"noreferrer noopener\" style=\"display:inline-block;font-size:12.5px;letter-spacing:.16em;text-transform:uppercase;color:#1e1a16;text-decoration:none;border:1.5px solid #ddd6cc;border-radius:999px;padding:10px 24px;font-weight:600;background:#ffffff;transition:all .2s;\">To the product<\/a><\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">In addition to high-quality bed linen, choosing the right mattress is also crucial for restful sleep, with body weight and sleeping position playing an important role in selecting the optimum mattress firmness.<\/span><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><span style=\"display: initial;\">Treat yourself to the luxury of small but effective changes. This will turn every night into the restful sleep experience you deserve.<br><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Verbessern Sie Ihren Schlaf mit einfachen Ritualen und der richtigen Schlafumgebung \u2013 f\u00fcr erholsame N\u00e4chte und mehr Energie &#038; Wohlbefinden.<\/p>","protected":false},"author":5,"featured_media":2146,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-653","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pflege-ratgeber"],"_links":{"self":[{"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/posts\/653","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/comments?post=653"}],"version-history":[{"count":7,"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/posts\/653\/revisions"}],"predecessor-version":[{"id":2150,"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/posts\/653\/revisions\/2150"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/media\/2146"}],"wp:attachment":[{"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/media?parent=653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/categories?post=653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.christianfischbacher-magazine.com\/en\/wp-json\/wp\/v2\/tags?post=653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}