Why is quality sleep important?
During sleep, your body works at full speed: your brain processes information, your immune system strengthens, and regeneration processes kick in. Good sleep ensures that you wake up refreshed, focused, and emotionally balanced. It also boosts your concentration, supports your overall health, and even enhances your physical appearance.
What does good sleep really mean?
Good sleep isn’t about how long you sleep - it’s about the quality of your rest. Generally, you’re well-rested if you fall asleep within 30 minutes of going to bed, wake up no more than once per night, and feel refreshed upon waking. Consistent sleep duration and a stable rhythm are also crucial for optimal regeneration.
What do you need to wake up rested?
Focus on these three essentials:
- Consistency: Stick to fixed sleep and wake-up times.
- Sleep environment: Ensure darkness, silence, and a comfortable temperature (around 18°C).
- Evening routine: Prepare your body and mind for rest with intentional relaxation.
How a healthy evening routine promotes better sleep
A well-thought-out evening routine helps your body transition into sleep mode. Rituals signal your brain that it’s time to wind down, calming your breathing and heart rate while boosting melatonin production - the sleep hormone.
What does a healthy evening routine look like?
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Fixed sleep times: Go to bed and wake up at the same time every day - even on weekends. This helps regulate your internal clock and establishes a consistent sleep-wake rhythm.
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Avoid Screens: Stay away from phones, laptops and TVs at least an hour before bedtime. The blue light emitted by these devices suppresses melatonin production, making it harder to fall asleep.
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Organize your thoughts: Write down your to-dos for the next day or keep a gratitude journal. This clears your mind and helps you relax.
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Relaxation techniques: Try gentle yoga, deep breathing exercises, or a warm bath. These rituals soothe both your body and mind.
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Eat carbs in the evening: Foods like oatmeal, whole-grain bread, or bananas support melatonin production. Learn more about sleep-promoting foods in our blog article: Boost Your Immune System Through Better Sleep.
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Read or journal: Engage in calming activities like reading a book or journaling to wind down your day.
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Create relaxation rituals: Enjoy a cup of herbal tea or listen to soothing music. Small habits like these can work wonders for your sleep quality.
- Be truly tired when you go to bed: Only go to bed when you feel sleepy to avoid lying awake.
Bad habits to avoid in the evening
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Eating too late: Heavy meals before bed can strain digestion and disrupt your sleep.
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Using alcohol as a sleep aid: While alcohol may initially make you drowsy, it disrupts deep sleep and leads to restless nights.
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Planning different alarms: Already setting several different alarms in the evening or snoozing interferes with your sleep cycle and can make you feel groggier.
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Consuming caffeine in the evening: Avoid coffee, black tea, or energy drinks after the afternoon.
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Working late night: Tackling stressful tasks before bed overstimulates your mind and delays relaxation.
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Ignoring clutter: A tidy bedroom promotes inner peace and helps you unwind.
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Sleeping in a warm, bright room: Make your bedroom cool, dark and quiet to create an optimal sleep environment.
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Ignoring stress factors: Unresolved worries or stress can sabotage your sleep. Incorporate regular relaxation techniques and stress-management practices into your routine.
💡Tip: Integrate BIOGENA ONE in your evening routine.
BIOGENA ONE isn’t just for mornings. Enjoy it during evening yoga, journaling, or any relaxing activity. Packed with magnesium to reduce fatigue and B vitamins to support your nervous system, BIOGENA ONE’s unique blend of plant-based nutrients, minerals, and vitamins is perfect for promoting optimal regeneration and improving your sleep quality.
A healthy evening routine combined with premium nutrients like BIOGENA ONE lays the foundation for restful sleep and an energized start to your day. Try it out - your body will thank you!
