Sleep Guide

Ordnung im Schlafzimmer: Warum das den Schlaf verbessert

Ordnung im Schlafzimmer für besseren Schlaf: Warum Unordnung das Einschlafen erschwert und wie einfache Systeme dauerhaft Ruhe schaffen.

Salzlampe im Schlafzimmer: Bringt das wirklich was?

Salzlampe im Schlafzimmer: Was an Ionisierung und Luftreinigung dran ist, und warum das warme Licht trotzdem für die Abendroutine sinnvoll sein kann.

Zugluft im Schlaf vermeiden: Was wirklich hilft

Zugluft beim Schlafen vermeiden: Ursachen, gesundheitliche Folgen und einfache Massnahmen für ein frisches, zugluftfreies Schlafzimmer.

Laute Nachbarn: Wie findet man nachts trotzdem Ruhe?

Laute Nachbarn rauben den Schlaf? So helfen Schallisolierung, weisses Rauschen und die richtigen Ohrstöpsel – plus wann rechtliche Schritte sinnvoll sind.

Sleep Apps: Do they really help you sleep better or do they make it worse?

Sleep apps put to the test: What trackers, sleep aids, and digital CBT-I programs can do, where their measurements fall short, when they cause harm (Orthosomnia), and how to choose the right app.

Keeping a sleep diary: How can I use it to identify what really disrupts my sleep?

Keeping a Sleep Diary Correctly: Which 12 Details Matter, How to Calculate Sleep Efficiency, Recognize Patterns, and Avoid Common Mistakes. With Template and Evaluation Example.

Stimulus Control for Sleep: How to Make the Bed a Place for Falling Asleep Again?

Stimulus Control: The Six Rules That Will Make Your Bed a Cue for Sleep Again. Why the 20-Minute Rule Works, How to Implement It, and Which Mistakes Prevent Success.

Stop mouth breathing at night: How can I go back to breathing through my nose?

Mouth breathing at night dries out the mouth and throat, promotes snoring, and disturbs deep sleep. Causes, risks, and a 4-week plan to breathe through your nose again at night.

Bedroom climate: what are the ideal temperature and humidity levels?

The ideal bedroom climate: 16–18 °C, 40–60% humidity, and fresh air – with a seasonal plan, measurement tips, and solutions for typical problems.

Allergy-friendly bedding: what really matters?

Bedding for allergy sufferers: the best materials, encasings, washing temperatures and routines against mites, pollen and skin irritations – with a comparison table.

Aromatherapy for Sleep: Which Essential Oils Really Work?

Aromatherapy for Sleep: These essential oils are calming, here's how to properly dose diffusers and pillow sprays – with scientific studies and practical tips.

Ban your phone from the bedroom: why is it worth it?

Phone in the Bedroom: How Blue Light, Doomscrolling, and Nightly Checks Disrupt Sleep, and How to Successfully Ditch Your Smartphone in Bed.

The 10-3-2-1-0 Rule: Does the Sleep Formula Really Work?

The 10-3-2-1-0 Rule summarizes five sleep rules in a mnemonic formula. What each number means, where it overdoes it, and how you can realistically implement it.