“What sleep is to the body, joy is to the mind: a source of renewed vitality.” – Rudolf von Jhering (1818–1892)
As the German legal scholar Rudolf von Jhering already recognized, good sleep is essential for both body and mind. Yet in today’s fast-paced world—where we strive to achieve more and pack countless activities into our daily schedules—quality sleep has become a rarity for many.
Especially people who perform at a high level professionally and are often under pressure suffer from poor sleep or even insomnia. However, studies show that good, restorative sleep not only has a positive impact on health but is also crucial for professional success.
That’s why it’s advisable to get seven to eight hours of sleep each night. Ideally, you should establish a consistent sleep routine by going to bed at the same time every day. This helps regulate your sleep cycles and improves overall sleep quality. If you struggle to sleep well, these five tips can help you wake up refreshed:
- Turn off the TV and smartphone in time! The blue light from screens suppresses the release of the sleep hormone melatonin and prevents you from feeling tired.
- Avoid heavy meals in the evening! Especially after carb-rich meals, your body needs time to digest, which can disrupt restful sleep.
- Create a sense of calm! Going to bed stressed or after an argument can keep you awake. Try to unwind before sleep—conversations, meditation, exercise, or reading can help.
- Create a good sleep environment! A pleasant atmosphere has been proven to improve sleep. Keep your bedroom tidy and well-ventilated—airing the room before bedtime can already make a difference.
- Track your sleep rhythm! If you wake up feeling tired despite getting enough sleep, your alarm may be interrupting a deep sleep phase. Using a sleep or fitness tracker for at least two weeks can help you understand your sleep cycles and adjust your routine accordingly.
Even though some top executives and public figures claim they can function on very little sleep—and long, restful sleep is sometimes downplayed in social circles—you shouldn’t let that influence you. For the sake of your health, remember: denn…
- Restful sleep strengthens your immune system.
The saying “sleep helps you heal” is backed by science. During sleep, the body produces more immune cells that help fight off illness. Studies show that people who regularly sleep six hours or less are four times more likely to catch a cold than those who get enough rest.
- Sufficient sleep boosts performance.
During sleep, not only do your muscles recover, but your brain does too. Especially during the REM phase, the brain processes daily experiences and stores new information. This recovery is essential for maintaining long-term performance.
- Good sleep lays the foundation for success—both professionally and personally.
Clear thinking, decision-making, and focus all depend on adequate rest. If you consistently sleep poorly or less than six hours, your concentration declines, stress levels rise, and irritability increases. None of these are conducive to success in any area of life.