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.
Stopping sleeping pills: How to withdraw gently?
Coming off sleeping pills is a gradual process and should be medically supervised. Why rebound insomnia is normal, what a tapering plan looks like, and what comes first.
CBD and Sleep: Is the Hype Real?
CBD and sleep: What the studies say, the legal situation in Switzerland, what to look for in products, and where the clear limits lie.
Lavender for Better Sleep: What's Really Proven?
Lavender and sleep: What studies show about its scent, oil, and capsules, how to use it correctly, and the limits of its effectiveness – a sober assessment.
Chronic Insomnia: How Bad Nights Become a Pattern
Chronic insomnia develops through a learning process, not bad luck. How the 3-P model works and which measures have been proven effective.
Early Awakening: Why Am I Waking Up at 4 AM?
Waking up early in the morning usually has clear causes: a shifted internal clock, alcohol, light, age, or mood. Here's how to find the reason and get back to sleep.
The Ultimate Sleep Guide
Polyphasischer Schlaf: Ist Schlafen in mehreren Etappen sinnvoll?
Polyphasischer Schlaf verspricht mehr Zeit mit weniger Schlaf. Was Uberman, Everyman & Co. wirklich bringen, was Studien zeigen und warum die Biologie dagegen spricht.
Wasser trinken vor dem Schlafen: Wie viel ist sinnvoll – und wann zu viel?
Wasser trinken vor dem Schlafen: Dehydrierung stört den Schlaf, zu viel Flüssigkeit weckt die Blase. Wie viel wann sinnvoll ist, was nächtliche Toilettengänge verursacht und was hilft.
Sauna am Abend: Ist Saunieren gut für den Schlaf?
Sauna am Abend kann Einschlafzeit verkürzen und Tiefschlaf fördern – wenn Timing, Dauer und Abkühlung stimmen. Was Studien zeigen und wie Sie Sauna und Schlaf optimal kombinieren.