You’ll sleep better that way!

Sleep is not the same as sleeping. Everyone knows the feeling of not having recovered even after enough sleep. Quality comes before quantity here and can be improved with a few tips about your sleep.

By establishing a bedtime routine, your brain associates your bedroom with sleeping (which is why we always recommend not eating or working in bed). Once your brain gets used to knowing when it is time to shut down, you will find it easier to fall asleep. Important: The evening routine must suit YOU. Everyone has an individual preference, which is why there is no such thing as the perfect routine. In the following, however, we would like to introduce you to individual possible components:

End the day and prepare for the next. Which means that when you start the routine, you officially end your workday and don’t have to do little things at home for work. The rest can wait until tomorrow. Prepare for tomorrow by writing a new to-do list, laying out your clothes or preparing your food.
Come to rest. How about a cup of tea, some yoga or meditation and a book on the couch?
Avoid big heavy meals 2-3 hours before your bedtime. This includes extremely large amounts, fatty and sugary foods. Your body will then be too busy digesting it, which can prevent you from getting a good night’s sleep. In the evening, opt for an easily digestible diet with carbohydrates, vegetables, proteins and some unsaturated fat from nuts, plants, etc. In order to give yourself a good deep sleep phase, eat your last large meal at least 2 hours before bedtime.
Establish a bathroom routine. Take time for your favorite skin care products, an intensive shower and time in the bathroom for yourself. It does not always have to be that 60-minute spa feeling, but the skincare routine can help calm you down when you are looking forward to it.
Avoid electronic devices before bed. The blue light from the screens prevents the body from producing melatonin, the sleep hormone. In this way you suppress tiredness, although your body would have been ready for sleep long ago.
Power yourself up during the day! So you are automatically more broken in the evening and really need sleep. In addition, enough exercise also has the advantage of automatically lowering your heart rate, which allows you to get to rest faster.

We wish you a good night’s sleep
your Butterfly Coach team