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.
CBT-I: What does cognitive behavioral therapy for insomnia offer?
CBT-I is, according to guidelines, the first-line treatment for chronic insomnia. The five components, the typical process, and what you can implement yourself.
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.
Difficulty falling asleep or difficulty staying asleep: What's the difference?
Difficulty falling asleep and difficulty staying asleep have different causes and require different approaches. This is how you can identify your type and take the right action.
Hot flashes at night: What really relieves hot flashes?
Night sweats steal your sleep. What really helps in the bedroom, in bed, and in your evening routine – with specific temperature values and a practical plan.
Night Sweats in Men: Why am I sweating so much at night?
Night sweats in men often have trivial causes: a bedroom that's too warm, the wrong duvet, alcohol in the evening. When investigation is necessary and what helps immediately.
Pollen allergy: How to keep your bedroom pollen-free
Hay fever steals sleep at night. Here's how to keep pollen out of the bedroom, when to ventilate, and what truly makes a difference.
Blocked Nose at Night: Quick Relief for Easy Breathing
Stuffy nose at night: Why it gets worse when you lie down, what helps immediately, how to prevent it, and when there's more behind the blockage than just a cold.
Anti-Snoring Aids at a Glance: What Really Works?
From nasal strips to protrusion splints: Which anti-snoring aids are proven effective, which are just a waste of money, and when is medical clarification necessary?
Hypnic jerks: Why does your body twitch as you're falling asleep?
Almost everyone experiences sleep jerks: that falling sensation, then a jolt. What's behind them, why they're becoming more common, and when jerks warrant further investigation.
The Ultimate Sleep Guide
Der perfekte Sonntagabend gegen Montagsmüdigkeit
Sonntagabend-Unruhe verstehen: Warum die Nacht vor der Arbeitswoche so schwerfällt und wie eine feste Routine dagegen hilft.
Schlaf und Homeoffice-Routine: Klare Grenzen ziehen
Schlaf und Homeoffice: Wie ihr Arbeitsplatz und Bett räumlich und mental trennt, um abends wirklich abzuschalten.
Silvester & Feiertage: So retten Sie Ihren Schlafrhythmus
Schlafrhythmus an Feiertagen: Wie ihr Silvester feiert, ohne die innere Uhr zu kippen, und entspannt in den Arbeitsalltag zurückfindet.