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The best tips for a restful sleep

Get rest and wake up refreshed with easy-to-implement methods 

 

Good sleep is a luxury that hardly anyone can afford these days. Our sometimes very stressful everyday life is to blame for this. However, there are some scientifically proven methods that you can use for yourself to sleep better and, above all, wake up refreshed. We have the expert tips par excellence that will surely help you sleep like Sleeping Beauty. 

 1. Exercise

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It's no secret that sports in general help you feel better. But did you know that exercising 3 times a week is enough to improve your sleep quality enormously? A real insider tip is to do some light exercise about half an hour to an hour before bedtime. Yoga, for example, is perfect for this. The body is thus once again stressed and the mind can then drive down better. Hard workouts that get the circulation going, however, should not be done directly before bedtime. The body would take too long to come down again. Those who like to exercise in the evening should make sure that there are at least 2 hours between the workout and the rest phase. 

2. Hands off the smartphone

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Admittedly a difficult but important tip: avoid blue light from devices such as smartphone, tablet & Co. And it's best to do this at least an hour before bedtime. The reason for this is that blue light inhibits our melatonin production. Melatonin is the hormone responsible for our day-night rhythm. If we consume too much blue light, our body is signaled that it is not yet time to sleep - consequently, we fall asleep significantly worse. Experts even advise banning any devices from the bedroom - even the TV. If you still don't want to do without your smartphone in the bedroom, you can activate the so-called "night mode" that can already be found on most smartphone models. This reduces the blue light, at least partially. 

3. Create rituals

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What sounds banal is incredibly helpful: fixed rituals before bedtime. Whether it's that cup of tea or listening to something from an audiobook. By repeating the activity, our brain learns that it's time to come down and prepare for sleep. Above all, experts advise starting the chosen ritual at a fixed time of the day and letting it become a routine. 

4. Ventilate, ventilate, ventilate

bedroom-window-with-drive

Oxygen, the air of life, is as important to us as the food we eat. The gas is involved in all processes in our body and helps our body regenerate while we sleep. If we do not supply the body with enough air overnight, we will have significantly more sleep interruptions and our brain will not be able to receive enough oxygen. This is the reason why we often wake up feeling tired and usually even more unrested than when we went to bed. 

For those who cannot leave the window open all night due to noise disturbances, we have a tip: 

Have the bedroom window easily retrofitted with an electric window opener. With the help of smart home, you can set the motor so that the window opens and closes at a fixed time. Optimal, then, to automatically provide our bedroom with enough oxygen for the night while we are still busy with other things. If you are ready to banish your smartphone from the bedroom, the automated opening of the window is also perfect as an alarm clock! It allows us to start the day refreshed, efficient and, most importantly, a little healthier every day.

Because as we say at Windowdrives: Ventilation is life. 

You also want to retrofit your bedroom window with a window opener?

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About the author:

As part of our corporate communications team, Chiara is the go-to person for our social media channels as well as photo and video productions. When she's not sucking up cat hair, you can find her at the coffee shop with friends, planning the next trip.

Chiara writes about lifestyle topics that move us and are close to our hearts.

Chiara Neumann,
Corporate Communications

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