Sleep

sandrahirschberger
Dec 12, 2025
2 min read

More than just relaxation

Sleep is not a trivial matter. It is one of the most important foundations for your physical, mental, and emotional health.

The reality: We sleep too little.

Currently, adults sleep an average of only 6.4 hours per night. However, most need 7 to 9 hours. This lack of sleep adds up – day after day, week after week.

The result: sleep is becoming the biggest underestimated health risk of our time.

Why sleep is so essential

Sufficient sleep:

supports the immune system
promotes healing
regulates hormones and metabolism
improves emotional stability
strengthens social relationships
promotes concentration and creativity
In the long term, it even increases your life expectancy
Entspannungstechnik der Osteopathie

Investing in your health

Sleep is not a habit – it's a decision. An investment that pays off every day.

Optimize the sleep environment

The ideal sleeping temperature is 16–18°C.
Darken the bedroom or use a sleep mask.
Ensure a quiet environment – use earplugs or a white noise machine if necessary.

Regular sleep schedule

Go to bed and get up at the same time every day, even on weekends.
Stick to the routine, even if you have a bad night's sleep.

Completely switch off in the evening

Avoid blue light from mobile phones, tablets or PCs 1-2 hours before going to sleep.
Relaxation rituals such as reading, listening to light music or breathing exercises help you to calm down.
Avoid heavy meals 2-3 hours before bedtime.

Movement and daylight

Daylight in nature in the morning supports the sleep-wake rhythm.
Regular exercise improves sleep quality – but not too late in the evening.

reduce caffeine and alcohol

Caffeine's effects last up to 8 hours – it's best to avoid it in the afternoon.
Alcohol disrupts the deep sleep phase and leads to restless sleep.

Stress management

Write down thoughts or tasks before going to sleep to clear your mind.
Breathing techniques such as the 4-7-8 method calm the nervous system.

Power napping

Short naps of 10-20 minutes can provide energy without disturbing nighttime sleep.

Every small change can noticeably improve sleep quality – and thus your health, mood and performance during the day.