Sleep

In today's hectic world, deep and restorative sleep is of paramount importance to our health and overall well-being. To promote a healthy sleep cycle and improve the quality of our night's rest, it is important to achieve peaceful and restorative sleep phases. Fortunately, there are various methods to support this: A conscious diet rich in sleep-promoting nutrients such as L-tryptophan, magnesium and melatonin can have a positive impact on sleep quality. These nutrients provide gentle and natural support to promote restful sleep.

Ashwagandha Rose Root Complex (60 caps)

For greater inner peace Ashwagandha and rose root have been known in various cultures for their adaptogenic abilities for centuries. Ashwagandha, also known as poison gooseberry, winter cherry or Indian ginseng, is a common plant in the nightshade family. The main component of this plant is withanolid. The root of the rose, Latin Rhodiola rosea, can be found in Asia and Europe, as well as in North America. The plant owes its name to the pink scent that develops when you cut the roots. Rosavin is an important component. Our complex also contains vitamin B1 and vitamin B5, which contribute to the normal functioning of the nervous system and psyche. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with plant extracts and vitamines 46 % KSM-66 vegan Ashwagandha root extract (Withania somnifera, contains 5% withanolide), 34.5 % rose root extract (Rhodiola rosea, contains 3% rosavine), vegetable capsule shell: hydroxypropyl methylcellulose, calcium D-pantothenate, thiamin hydrochloride. Ingredients PRODUCT INFORMATION PER CAPSULE %NRV* Ashwagandha Extract 200 mg ** of which Withanolid 10 mg ** Rose Wood Extract 150 mg ** of which Rosavine 4.5 mg ** Vitamin B1 1.1 mg 100 % Vitamin B5 6 mg 100 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011**No NRV available.

Content: 0.0261 Kilogramm (€877.39* / 1 Kilogramm)

€22.90*

Pcs

26.76 %

GABA 1000 mg (120 tablets)

Finally some rest Gamma-aminobutyric acid, also known as GABA, is the most important inhibitory neurotransmitter in the central nervous system. Unlike excitatory neurotransmitters such as adrenaline, inhibitory neurotransmitters such as GABA reduce nerve cell excitability. This inhibition of signal transmission to nerve endings is an important function of the lock that the body needs to regenerate. GABA is one of the non-essential amino acids and is obtained from glutamic acid in the human body. GABA plays a key role in initiating and maintaining sleep in the thalamus. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 tablet daily with sufficient water. Best between meals or 30 minutes before bedtime. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with gamma-amino butyric acid 83 % gamma-amino butyric acid (GABA), microcrystalline cellulose, stearic acid, carboxymethylcellulose, hydroxypropyl methylcellulose, magnesium stearate, glycerol Ingredients PRODUCT INFORMATION PER TABLET Gamma-amino butyric acid (GABA) 1000 mg

Content: 0.146 Kilogramm (€150.00* / 1 Kilogramm)

€21.90* €29.90* (26.76% saved)

Pcs

GABA 500 mg (120 caps)

Finally some rest Gamma-aminobutyric acid, also known as GABA, is the most important inhibitory neurotransmitter in the central nervous system. Unlike excitatory neurotransmitters such as adrenaline, inhibitory neurotransmitters such as GABA reduce nerve cell excitability. This inhibition of signal transmission to nerve endings is an important function of the lock that the body needs to regenerate. GABA is one of the non-essential amino acids and is obtained from glutamic acid in the human body. GABA plays a key role in initiating and maintaining sleep in the thalamus. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Best with a meal. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with gamma-amino butyric acid 82% gamma-amino butyric acid (GABA), vegetable capsule shell: hydroxypropyl methylcellulose Ingredients PRODUCT INFORMATION PER CAPSULE Gamma-amino butyric acid (GABA) 500 mg

Content: 0.0732 Kilogramm (€217.21* / 1 Kilogramm)

€15.90*

Pcs

L-glycine 1000 mg (120 caps)

Energy for muscles Glycine is one of the non-essential amino acids and is therefore made by the body itself, but may not be available in sufficient quantities. This can then be problematic for the body, because glycine is needed, among other things, for the biosynthesis of oxygen-binding blood and is also important for the production of creatine, which contributes to the energy supply of muscles. Glycine is the simplest of all stable amino acids and is the common building block of almost all proteins. Accordingly, it occurs in all foods that are particularly rich in protein. One of the most important functions of glycine is that it is part of the metabolism of hemoglobin, that is, it is jointly responsible for the transport of oxygen in the blood. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with free amino acid 70.7 % L-glycine, vegetable capsule shell: hydroxypropyl methylcellulose, release agent: magnesium salts of edible fatty acids Ingredients PRODUCT INFORMATION PER CAPSULE L-glycine 1000 mg

Content: 0.134 Kilogramm (€126.12* / 1 Kilogramm)

€16.90*

Pcs

36.14 %

L-tryptophan 1000 mg (120 tablets)

Greater balance in everyday lifeL-tryptophan is needed to build many human proteins: it is part of muscle, but also a number of enzymes. In addition, the aromatic amino acid is a precursor (provitamin) of vitamin B3, nicotinic acid. L-tryptophan is a precursor of the neurotransmitter serotonin - also known as the happiness hormone - and the sleep hormone, melatonin. L-tryptophan is a proteinogenic amino acid that is absolutely essential for the human body. Because the body cannot make it on its own, it must be ingested in food. Particularly suitable for this are foods containing protein, such as pork, chicken, wheat products and chicken eggs. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 tablet daily with sufficient water. Preferably in the evening with a meal. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with free amino acid 70 % L-tryptophan, fillers: microcrystalline cellulose, starch, coating agent: hydroxypropylmethyl cellulose, bulking agent: magnesium salts of fatty acids Ingredients PRODUCT INFORMATION PER TABLET L-tryptophan 1000 mg

Content: 0.1722 Kilogramm (€92.33* / 1 Kilogramm)

€15.90* €24.90* (36.14% saved)

Pcs

L-tryptophan 500 mg (60 caps)

Greater balance in everyday lifeL-tryptophan is needed to build many human proteins: it is part of muscle, but also a number of enzymes. In addition, the aromatic amino acid is a precursor (provitamin) of vitamin B3, nicotinic acid. L-tryptophan is a precursor of the neurotransmitter serotonin - also known as the happiness hormone - and the sleep hormone, melatonin. L-tryptophan is a proteinogenic amino acid that is absolutely essential for the human body. Because the body cannot make it on its own, it must be ingested in food. Particularly suitable for this are foods containing protein, such as pork, chicken, wheat products and chicken eggs. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Preferably in the evening with a meal. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with free amino acid 82 % L-tryptophan, vegetable capsule shell: hydroxypropyl methylcellulose Ingredients PRODUCT INFORMATION PER CAPSULE L-tryptophan 500 mg

Content: 0.037 Kilogramm (€348.65* / 1 Kilogramm)

€12.90*

Pcs

L-tryptophan 500 mg (90 caps)

Greater balance in everyday life L-tryptophan is needed to build many human proteins: it is part of muscle, but also a number of enzymes. In addition, the aromatic amino acid is a precursor (provitamin) of vitamin B3, nicotinic acid. L-tryptophan is a precursor of the neurotransmitter serotonin - also known as the happiness hormone - and the sleep hormone, melatonin. L-tryptophan is a proteinogenic amino acid that is absolutely essential for the human body. Because the body cannot make it on its own, it must be ingested in food. Particularly suitable for this are foods containing protein, such as pork, chicken, wheat products and chicken eggs. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Preferably in the evening with a meal. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with free amino acid 82 % L-tryptophan, vegetable capsule shell: hydroxypropyl methylcellulose Ingredients PRODUCT INFORMATION PER CAPSULE L-tryptophan 500 mg

Content: 0.055 Kilogramm (€325.45* / 1 Kilogramm)

€17.90*

Pcs

Magnesium 300 (150 tablets)

For a balanced balance of magnesiumMagnesium is one of the basic minerals that the body needs to supply from external sources, because it cannot produce it itself. The mineral is essential for many processes in the body, such as energy metabolism, vital muscle functions, and muscles and nerves. In addition, factors such as insufficient fluid intake or excessive sweating during exercise may lead to an increased need for magnesium. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium reduces this excitability by stabilizing cell membranes and thus contributing to normal muscle function. Depending on the diet, it is not easy to supply the body with enough magnesium - the daily requirement for adults is around 300 - 400 mg, for pregnant and breastfeeding women it is even higher. If too little magnesium is supplied to the body, it uses the magnesium in the bones or cells of the body to ensure a constant level of magnesium in the blood. Magnesium is therefore essential for maintaining vital bones. Magnesium deficiency is often manifested by frequent muscle cramps or twitching of the eyelids. At a dose of 300 mg per tablet, this variant is dosed higher than you find in many other magnesium products. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 tablet daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food suppplement with magnesium Magnesium oxide, fillers: corn starch, dextrin, release agent: magnesium salts of fatty acids, filler and coating agent: hydroxypropylmethylcellulose, coating agent: calcium carbonate, silicate (E554), glycerine Ingredients PRODUCT INFORMATION PER TABLET %NRV* Magnesium 300 mg 80 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011.

Content: 0.124 Kilogramm (€71.77* / 1 Kilogramm)

€8.90*

Pcs

Magnesium bisglycinate plus (120 caps)

For muscles and nerves Magnesium is one of the important minerals that the body cannot produce on its own and must therefore be ingested through food. The mineral is essential for many processes in the body, especially for energy metabolism, for vital muscle functions and for important biochemical processes in muscles and nerves. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium stabilizes cell membranes, reduces the excitability of nerve cells and thus contributes to normal muscle function. If there is not enough magnesium in the body, its content in the bones or cells of the body decreases to ensure a constant level of magnesium in the blood. Magnesium deficiency therefore also has adverse effects on otherwise vital bones. The daily requirement of magnesium for adults is about 300 to 400 mg and is slightly higher for pregnant and breastfeeding women. Factors such as excessive sweating during exercise or insufficient fluid intake can also lead to an increased need for magnesium. The magnesium bisglycinate used for this product is an organic magnesium compound in which magnesium is attached to an amino acid (glycine). The advantage is that the amino acid protects the sensitive mucous membranes of the digestive tract from magnesium irritation. Magnesium bisglycinate is therefore particularly well tolerated by the body and rarely causes diarrhea compared to other magnesium compounds. In addition, due to the amino acid, magnesium can be absorbed very well because it does not have to go through the usual absorption pathways. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 3 capsules daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with magnesium Magnesium bisglycinate, filler: rice flour, vegetable capsule shell: hydroxypropyl methylcellulose, magnesium carbonate, trimagnesium dicitrate Ingredients PRODUCT INFORMATION PER 3 CAPSULES %NRV* Magnesium 333 mg 89 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011

Content: 0.108 Kilogramm (€184.26* / 1 Kilogramm)

€19.90*

Pcs

18.09 %

Magnesium bisglycinate plus 3 pack (360 caps)

For muscles and nerves Magnesium is one of the important minerals that the body cannot produce on its own and must therefore be ingested through food. The mineral is essential for many processes in the body, especially for energy metabolism, for vital muscle functions and for important biochemical processes in muscles and nerves. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium stabilizes cell membranes, reduces the excitability of nerve cells and thus contributes to normal muscle function. If there is not enough magnesium in the body, its content in the bones or cells of the body decreases to ensure a constant level of magnesium in the blood. Magnesium deficiency therefore also has adverse effects on otherwise vital bones. The daily requirement of magnesium for adults is about 300 to 400 mg and is slightly higher for pregnant and breastfeeding women. Factors such as excessive sweating during exercise or insufficient fluid intake can also lead to an increased need for magnesium. The magnesium bisglycinate used for this product is an organic magnesium compound in which magnesium is attached to an amino acid (glycine). The advantage is that the amino acid protects the sensitive mucous membranes of the digestive tract from magnesium irritation. Magnesium bisglycinate is therefore particularly well tolerated by the body and rarely causes diarrhea compared to other magnesium compounds. In addition, due to the amino acid, magnesium can be absorbed very well because it does not have to go through the usual absorption pathways. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 3 capsules daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food suppplement with magnesium Magnesium bisglycinate, filler: rice flour, vegetable capsule shell: hydroxypropyl methylcellulose, magnesium carbonate, trimagnesium dicitrate Ingredients PRODUCT INFORMATION PER 3 CAPSULES %NRV* Magnesium 333 mg 89 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011

Content: 0.324 Kilogramm (€150.93* / 1 Kilogramm)

€48.90* €59.70* (18.09% saved)

Pcs

Melatonin 1 mg (60 caps)

Sleep faster, wake up more relaxed Falling asleep quickly is not always easy. Melatonin, also known as the sleep hormone, regulates the sleep-wake rhythm in a very natural way. Melatonin helps to shorten the time you fall asleep. The positive effect occurs when 1 mg of melatonin is taken shortly before bedtime. The formula is supplemented by 200 mg L-tryptophan. L-tryptophan is the precursor of the neurotransmitter serotonin – also called happiness hormone – and also of the sleeping hormone melatonin. Lavender not only gives the garden or balcony a Mediterranean flair. It also contains essential oils. We use 50 mg of lavender extract per capsule. Our product also contains vitamin B12, which contributes to a normal mental function. Melatonin 1 mg is very well tolerated and there is no habituation effect. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Best 30 – 60 minutes before bedtime. Important information Pregnant women and nursing mothers should consult their doctor before starting to take the product.The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with L-tryptophan, lavender, melatonin and vitamin B12 L-Tryptophan, vegetable capsule shell: hydroxypropyl methylcellulose, filler: rice flour, lavender dry extract, 0.2% melatonin, methylcobalamin Ingredients PRODUCT INFORMATION PER CAPSULE %NRV* L-tryptophan 200 mg ** Lavender extrakt 50 mg ** Melatonin 1 mg ** Vitamin B12 100 µg 4000 % * Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011.**No NRV available.

Content: 0.027 Kilogramm (€477.78* / 1 Kilogramm)

€12.90*

Pcs

23.19 %

Rose root extract 500 mg pack of 3 (360 caps)

Just take your timeThe root of the rose, Latin Rhodiola rosea, has long been known and loved by many people. The plant, which you will find in Asia, Europe and North America, owes its name to the pink scent that develops when pruning roots. While the shoots and leaves are consumed in the home countries of the plant - raw and cooked - the roots and rhizomes are used mainly for rose root extract. The most important ingredients in rose root are rosavin and salidroside. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with rose root extract 82 % rose root extract 5:1 (3% rosavin), vegetable capsule shell: hydroxypropyl methylcellulose, rice flour Ingredients PRODUCT INFORMATION PER CAPSULE Rhodiola rosea extract 500 mg of which rosavin 15 mg of which salidrozide 5 mg

Content: 0.219 Kilogramm (€319.02* / 1.014 Kilogramm)

€68.90* €89.70* (23.19% saved)

Pcs

Saffron extract (60 caps)

More than just a spice Saffron, obtained from the pistils of Crocus sativus, is considered one of the most valuable spices in the world. Only a few fibers are needed to fine-tune the dish. Our saffron extract capsules contain a patented, standardized saffron extract from affron®. It is grown in Spain. DNA analysis shows that it is 100% natural saffron. Lepticrosalides are bioactive components of saffron. The extract is manufactured in a patented manner and contains 3.5% lepticrosalide per capsule. Our saffron extract capsules also contain magnesium, vitamins B3, B6 and B12, as well as folic acid. They contribute to normal psychological function and reduce fatigue and astenia. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 capsule daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with plant extract, magnesium and vitamins Trimagnesium dicitrate, vegetable capsule shell: hydroxypropyl methylcellulose, niacin, 6 % Affron® saffron stamp thread extract (Crocus Sativus L., contains 3.5 % Lepticrosalides®), pyridoxine hydrochloride, filler: rice flour, pteroylmonoglutamin acid, methylcobalamin Ingredients PRODUCT INFORMATION PER CAPSULE %NRV* affron® saffron extract 30 mg ** of which Lepticrosalides® 1.05 mg ** Magnesium 56.4 mg 15 % Vitamin B3 48 mg 300 % Vitamin B6 4.2 mg 300 % Vitamin B12 7.5 µg 300 % Folic acid 600 µg 300 % * Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011**No NRV available.

Content: 0.0324 Kilogramm (€614.20* / 1 Kilogramm)

€19.90*

Pcs

Tips and tricks for restful sleep

Are you often tired, listless or irritable and feel less rested in the morning? First of all: sleep is essential for regeneration and our well-being [1]. That's why we spend a significant part of the day sleeping.

But how does sleep affect our body, and what role does the right bed play? Are there effective tips to help you fall asleep faster and how can you wind down more easily in bed at night? This article gives you comprehensive insights into the subject of sleep and provides answers to the most important questions.

How does sleep affect the human body?

Why do people sleep at night in the first place? In short, sleep affects every cell in our body. During this regeneration phase, energy reserves are replenished, the immune system is strengthened and the metabolism is regulated. Our body takes care of healthy brain function and physical health at night [4]. Sleepless nights are therefore not only bad for our mood, but also for our body.

For children and adolescents, a restful night is even more important, as sleep supports growth and development. Not getting enough sleep over a long period of time can increase the risk of chronic and long-term health problems [4].

A person goes through different sleep cycles during the night, from light napping to deep, restorative sleep. During sleep, the body produces growth hormones, supports cell renewal and consolidates what has been learnt during the day. In addition, the release of cortisol, noradrenaline and adrenaline decreases [2]. Sleep is essential for us humans, so it is all the better if we sleep well and restfully.

What role does the right bed play in sleep?

A suitable bed is crucial for a good night's sleep. The mattress should meet individual needs, be it for side, stomach or back sleepers. The degree of firmness is important to make the many hours you spend in bed as comfortable as possible.

The choice of pillow and duvet is also important to optimise comfort when sleeping. Make sure that the pillow is suitable for your preferred sleeping position. The right bed promotes an anatomically correct lying position and minimises pressure points that can lead to sleep disorders.

Find sleep better with these 6 tips!

The good news: There are proven tips to help you fall asleep faster. If you suffer from problems falling asleep , these tips can help you to calm down better in the evening and ideally fall asleep quickly. It's best to combine the tips .

1. Regular bedtime: If you always go to bed at the same time every night, your body will learn to fall asleep quickly over time. A regular bedtime also supports the natural biological processes in the body and promotes optimal physical and mental health [6].

2. Fixed ritual before going to bed: With a fixed ritual before going to sleep, e.g. relaxation exercises or reading, you signal to your body that it is time to relax. This not only helps you fall asleep, but can also have a positive effect on your general well-being [6].

3. Pleasant sleeping environment: Create a pleasant sleeping environment by darkening and a pleasant room temperature. If it's too bright at night, this inhibits melatonin production, which plays an important role in sleep [3,6].

4. Relaxation techniques: Breathing exercises, progressive muscle relaxation or gentle music can help you fall asleep [6].

5. Journaling: Do your thoughts keep spinning, you just can't find peace and you can't fall asleep at all? Then grab a pen and paper. Write down your worries , jot down a beautiful moment of the day or record your thoughts about the day ahead in a to-do list. This clears your head.

6. Melatonin: Supplements containing melatonin can help to shorten the time it takes to fall asleep and normalise sleep quality [3].

What can disrupt sleep?

In order to promote restful sleep and improved sleep quality, it makes sense to develop conscious evening habits and minimise disruptive factors. Create a pleasant sleeping environment by making your bedroom quiet, dark and comfortable.

Reduce use of electronic devices one hour before bedtime to minimise the negative impact of blue light on your sleep rhythm [6]. Avoid the consumption of caffeinated drinks and alcohol in the evening to support undisturbed sleep [6]. Maintain a regular sleep schedule and incorporate relaxing activities into your evening routine, such as reading, light stretching or listening to soothing music.

By implementing these habits, you minimise disruptive factors and not only promote better sleep in the evening, but also a healthy sleep-wake cycle and the quality of your sleep.

How to treat persistent sleep disorders

A healthy lifestyle with a balanced diet and regular exercise can have a positive impact on your sleep. Good sleep hygiene with relaxation techniques such as meditation or yoga can help to reduce stress.

Nutritional supplements with melatonin or tryptophan can also help with sleep [2,3]. Melatonin is a hormone that regulates the sleep-wake cycle, while tryptophan is a precursor of serotonin, which is converted into melatonin. You can find more information about tryptophan in our article: /en/blog/tryptophan-fuer-wohlbefinden-und-schlaf

If you have persistent sleep problems, especially if you suspect specific sleep disorders such as sleep apnoea or insomnia, it is advisable to seek medical advice. A sleep laboratory with monitoring of your sleep is a sensible option [5]. It enables a more precise diagnosis or the exclusion of possible health causes for your sleep problems. For insomnia, sleep hygiene is usually supplemented with cognitive behavioural therapy and medication [7], sleep apnoea usually requires a respiratory support device, a sleep splint for the lower jaw or surgery [8].

Why is going to bed regularly important for sleep quality?

A regular sleep rhythm stabilises the biological internal clock and supports healthy sleep. The body gets used to fixed times for falling asleep and waking up, which improves the quality of sleep. This routine helps to regulate the sleep-wake cycle and prevent sleep disorders.

What role does sleep duration play in a healthy life?

The recommended sleep duration varies depending on age, but for adults it is around 7-9 hours per night [2]. Adequate sleep is crucial for cognitive function, emotional well-being and physical health. Regular sleep deprivation can lead to a variety of health problems, including an increased risk of cardiovascular disease, diabetes and reduced immune function.

How can you help children fall asleep?

The 6 tips for falling asleep are also useful for children. You can also create a relaxed and emotionally safe atmosphere for your child with a warm bath, hot milk with honey or a bedtime story. Talk to your child about their day if they want to and support them in learning good sleep hygiene.

What is restful sleep anyway?

Well-being sleep is more than just the absence of sleep disturbances. It is defined as high-quality and restorative sleep that promotes physical, mental and emotional health. Good sleep is characterised by several features:

Deep and uninterrupted phases: A balanced sleep includes several cycles of light sleep, deep sleep and REM sleep without frequent awakenings. These stages are important for various aspects of recovery [2].

Sufficient sleep duration: Individual sleep needs vary, but in general, adults need about 7-9 hours of sleep per night to function optimally [2].

Fast falling asleep: Another characteristic of good sleep is the ability to fall asleep within a reasonable time after going to bed without lying awake for a long time. If you are still lying awake after 20 minutes, get up again.

Waking up refreshed: After a good night's sleep, you should feel refreshed, energised and ready for the day in the morning, with no signs of tiredness or drowsiness.

Regular sleep-wake rhythm: Having a set rhythm where you go to bed and wake up at the same time every day can improve sleep quality.

Absence of sleep disturbances: A good night's sleep includes the absence of sleep disturbances such as insomnia, sleep apnoea or restless legs (restless legs syndrome), which can affect sleep quality.

Adequate sleep environment: The sleep environment, including bed, mattress, room temperature and darkness, should be conducive to undisturbed sleep.

Low daytime tiredness: People who get a good night's sleep experience minimal tiredness during the day and can perform their tasks with a reasonable amount of energy - many insomniacs, on the other hand, need a cup of coffee. Caffeine tablets are also a convenient way to feel more energised. Find out more here: /en/blog/alles-was-sie-ueber-koffeintabletten-wissen-muessen

To summarise, good sleep means a balanced combination of sufficient duration, deep quality and regularity, which leads to an overall increased quality of life. Daytime tiredness and fatigue can also indicate a vitamin deficiency. You can find out more about this topic here: /en/blog/woran-erkenne-ich-einen-vitaminmangel

What effects does poor sleep have on daily life?

Poor sleep not only affects physical health, but also cognitive performance and emotional well-being [4]. Fatigue, irritability, difficulty concentrating and an increased risk of accidents are possible consequences. In the long term, poor sleep can also increase the risk of chronic diseases.

Consciously managing your own sleep habits, creating an optimal sleep environment and maintaining a healthy lifestyle are crucial for a restorative night's sleep and an overall healthy life. Glycine can also have a positive effect on bodily functions and the mind. Find out more here: /en/blog/glycin-regeneriert-koerper-und-geist

What physical problems can be caused by a lack of sleep?

People with a lack of sleep have an increased risk of heart disease, high blood pressure, obesity and strokes. Sleep also influences the metabolism, which means that insufficient sleep quality can lead to hormone fluctuations. This affects hunger, insulin response, food consumption and physical activity, which in turn can contribute to obesity and metabolic syndrome [4].

Respiratory and immune systems are affected during sleep, which can exacerbate breathing problems and weaken immune defences. It is important to note that individual differences and specific health conditions can cause the effects of sleep on the body to vary. For example,sleep disorders such as sleep apnoea or insomnia can present specific health challenges [4]. It is recommended to seek professional medical advice for persistent sleep problems.

Sleep well!

Sources
[1] https://pubmed.ncbi.nlm.nih.gov/34610163/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9103473/
[3] https://files.nccih.nih.gov/s3fs-public/Melatonin_11-18-2015.pdf
[4] https://www.nhlbi.nih. gov/health/sleep/why-sleep-important
[5] https://www.nhlbi.nih.gov/health/sleep-apnea
[6] https://www.sleepfoundation.org/sleep-hygiene
[7] https://www.apotheken-umschau.de/krankheiten-symptome/symptome/haeufige-schlafstoerung-insomnie-1002491.html
[8] https://www.resmed.de/patienten/schlafapnoe/behandlung-von-schlafapnoe/