Sleep Hygiene – HNO Rodenkirchen

Ideas to Support Healthy Sleep and Improve Sleep Quality

Improve nasal breathing
Sleep in a cool, darkened room
Avoid large meals within two hours before bedtime
Avoid alcohol before sleeping
Establish calming bedtime routines (e.g., herbal sleep tea, relaxing music)
Turn off screens and mobile devices after 9 p.m.
Tools such as the “6-Minute Sleep Diary” can help establish consistent sleep routines

Sleep accessories such as positional pillows (to prevent sleeping on the back), sleep masks, nasal dilators, and more can be found at:
www.somnishop.com • www.nacht-wachter.de
Smartphone apps that promote healthy sleep—and in some cases can even be prescribed through statutory health insurance—include:
HelloBetter Schlaf and Somnio
Improving BMI (Body Mass Index = ratio of body height to weight) is essential for healthy sleep.
Weight reduction support (e.g., via the app Oviva, which can also be prescribed).
Relaxation techniques such as progressive muscle relaxation (free on several YouTube channels or on the website of Techniker Krankenkasse).
Meditation and yoga can also be helpful—simply try different methods. The key is regular daily practice.