6 tips for your sleep detox program

The quality of our sleep influences our mental, emotional, and physical health. Good sleep—in fact, 7 to 9 hours a day—is essential for our physical and mental performance and concentration, as well as for our overall well-being.

Our often fast-paced daily lives, the fact that we're constantly connected, and increasing screen time—to name just a few factors—can disrupt our sleep hygiene and cause us to sleep worse. But our body fights back: We're stressed, not in a good mood, less productive, and our concentration decreases.

We've developed a sleep detox program with six tips to help you improve your sleep quality and thus promote your mental, emotional, and physical health. Let's get started:

1. Establish fixed bedtimes

If you can establish a routine, you can strengthen your sleep rhythm. We know it's hard in everyday life... but try to go to bed and wake up at roughly the same time every day. If you can't manage this on the weekend, maybe try during the week. Remember that your body and organs operate according to an internal clock at night. You can support your body in this by establishing a regular sleep routine.

Developing a self-care routine before bed can also help your body relax and increase the release of the sleep hormone melatonin, making it easier for you to fall asleep.

2. Less screen time before bedtime



Your bedtime routine should be characterized by as little screen time as possible. Involve calming activities before bedtime. If you watch TV or spend time on your smartphone before bedtime, the blue light from screens can negatively impact your sleep quality because it can inhibit your body's production of melatonin. The sleep hormone melatonin controls our sleep-wake cycle and is produced by the pineal gland in our brain when darkness falls. The blue light from screens can trick your eyes and brain into thinking it's still daytime and inhibit the production of this sleep hormone.

3. Calming activities before bedtime



Instead of watching TV or using your smartphone, it makes sense to engage in calming activities before bed. Be it gentle yoga, drinking tea (not stimulating tea), taking a bath, reading a few pages, meditation, or progressive muscle relaxation... The key here is to find what works best for you and best prepares you for a good night's sleep. When your body relaxes and calms down, it releases less cortisol. This is the counterpart to melatonin – it activates us and makes us alert and productive. When your cortisol levels drop in the evening, your body makes room for the sleep hormone melatonin.

4. Journaling



Picking up a notebook in the evening can help you organize your thoughts, reflect on the day, and let go of worries. For example, you could write down three things you're grateful for—this way, you can end your day with positive thoughts and sleep soundly.

5. Support your body with the right supplements



You can support your body with appropriate supplements that can improve your sleep rhythm. Because we know how important good sleep is for our overall health, we developed our " SWEET SLEEP " supplement, which can naturally help you fall asleep faster and sleep better. Ingredients like magnesium, passionflower extract, valerian root extract, and melatonin help your body and mind relax.

6. Create a good sleeping environment



Make your bedroom a place where you feel comfortable and safe—a space that offers you retreat and comfort. Your bedroom should be cool and dark. Avoid clutter and create clean lines and few distractions. Be selective about what's in your bedroom and what's not. You should avoid or turn off screens and digital devices in the bedroom.
It can also pay off to invest in a comfortable bed, pillows and blankets.
Also, you should only use this room for sleeping – you shouldn’t work there.

In our stressful lives, we should all focus on getting good, sufficient sleep, because if we don't sleep well, everything only becomes more stressful. We're confident that with our Sleep Detox program, you'll noticeably improve your sleep quality after just a few weeks.