1 | Regular sleep Always go to bed around the same time each day and rise at a consistent time in the morning. It’s vital not to deviate too much from your rhythm on weekends.
2 | Find your ritual It doesn’t matter if it’s a warm bath, reading a book or listening to a podcast. Once you establish a ritual your body will be conditioned to relax, helping you fall asleep.
3 | Climate The best room-temperature for sleeping is between 15-19°C (59-66 Fahrenheit). Of course this depends on your personal preference. We recommend you air out your bedroom for five minutes in the morning and evening.
4 | No noise - no light A quiet and dark room is the perfect environment for restful sleep. Even if you don’t remember in the morning, noises can wake you up for split seconds in the middle of the night, disrupting healthy sleep.
5 | Moderation Stop drinking caffeinated beverages like tea, coffee or cola at least four hours before heading to bed. You should also avoid heavy evening meals and alcohol, which degrade the quality of your sleep.
6 | Relaxation Relaxation techniques and exercises can work wonders. When used right, they help you find a state of calm for both body and mind. Try out meditation or autogenic training and feel the difference.
7 | Duration There is no absolute number on how many hours of sleep you need, but it is unlikely that less than seven hours is enough. Sleeping too long can also be unhealthy, so limit your sleep to a maximum of nine hours
8 | Devices Smartphones and laptops don’t belong in your bed. They keep you awake and they emit heat. If you can absolutely not abstain from using your devices at night, reduce the display brightness and use a blue-filter.


Reading, watching TV, or getting up again. What can you do when you just can’t fall asleep? More and more people are faced with this question on a regular basis.
We developed because we know how important good sleep is for your health, productivity, and well-being.
In the production of we rely exclusively on potent natural ingredients and combine them with premium melatonin. This is our promise for transparency and highest quality.