Many people find it very difficult to have a quiet and deep sleep. We are constantly surrounded by social media and a growing workload, which cause a lot of stress on any individual. Our minds are constantly bombarded with thoughts about what we are doing and what still needs to be done. A balanced sleep is necessary to satisfy all these requirements. The brain needs to regenerate and recharge at night so that the next day, it can be fully functional once again. There are more and more people who have trouble falling asleep. That´s the reason why sleep hygiene has become a topic worthy of our attention. The following are some useful tips on how you can have a good and healthy sleep:

  1. Try to go to bed and wake up at regular times (including weekends)
  2. Limit your bed time to a maximum of 8 hours a night
  3. Avoid drinking alcohol up to two hours before bedtime
  4. Do not use longer daytime naps. Power naps have proven to be good though.
  5. Before you go to bed use rituals that will help you relax and prepare for bedtime (read book, take a shower)
  6. Do not use any bright light when you are awake at night
  7. Avoid using your bed for any activities other than sleeping and sexual activity
  8. Maintain a sleep-inducing atmosphere in the bedroom (suitable mattress, no noise, not too warm)
  9. Avoid looking at the clock at night
  10. If you wake up at night avoid the urge to eat something


– Laura Remmel is a Masters student at the University of the German Armed Forces in Munich, Germany. She completed her Bachelor of Science (B.Sc.) in January 2016. She is interesting in furthering her studies is psychotherapy, PTSD and military psychology. She is participating in a summer internship programme at