1. Why sleep quality is important
Sleep is the foundation of health, performance, and longevity.
While we sleep, the body regenerates, the brain processes information, and hormones control growth and repair processes.
Not the quantity, but above all the quality of sleep determines how restful the night was.
2. Basics & Explanation
- Sleep stages:
- Light sleep → transition & recovery
- Deep sleep → physical regeneration, growth hormones
- REM sleep → mental recovery, memory, creativity
- Key factors for sleep quality:
- Duration: 7–9 hours optimal
- Regularity: fixed sleep-wake rhythm
- Environment: dark, quiet, cool, comfortable
- Behavior: evening routine, no caffeine/alcohol shortly before sleep
- Recovery markers: Feeling upon waking, energy throughout the day, measurements like HRV or sleep trackers.
3. Challenges & Risks
- Sleep deficit: Chronically too little sleep increases risk for cardiovascular disease, diabetes, overweight.
- Poor sleep hygiene: Screen light, stress, alcohol → reduce deep and REM sleep.
- Irregularity: Shift work, travel or social jet lag disrupt the rhythm.
- Stress & brooding: Most common reason for falling asleep problems.
4. Tips & First Steps
- Develop an evening routine: Fixed rituals before sleep (reading, stretching, breathing exercises).
- Optimize sleep environment: Dark, cool (approx. 18 °C), comfortable bed, no disturbing noises.
- Reduce screen time: At least 1 hour before sleep no phone/PC.
- Nutrition & drinks: No caffeine 6 hrs before sleep, light meals in the evening.
- Regularity: Go to bed and get up at the same time every day.
5. Your next step
Get the bestforming app and receive:
- Sleep tracking with wearables or manual entry
- Evening routines that systematically improve your sleep quality
- Individual tips based on your sleep profile
This way, every night becomes a true source of regeneration – for body, mind, and long-term health.