Sufficient exercise during the day is important to lower the stress hormones in the blood. Finish your exercise programme at least two hours before going to bed. However, a 10 to 30-minute evening walk is recommended as a daily ritual before going to bed. Ideally, always choose the same route.

Eat light food such as fruit or cooked vegetables mainly in the evening, but not too late. It is easier to sleep on a slightly full stomach. Also avoid stimulating drinks such as coffee, black tea and Coca-Cola in the evening.

The number one disruptive factor for your healthy sleep is an old, worn-out mattress. Replace your mattress every ten years or so.

To ensure a good night's sleep before going to bed, take a warm relaxing bath with a herbal bath additive. Fresh, cool air is also conducive to a good night's sleep. Therefore, open the windows in your bedroom again before going to bed. It is also advisable to switch off your mobile phone or set it to flight mode about 30 minutes before going to bed.

When it comes to sleeping pills, opt for herbal preparations: hops, valerian, St John's wort and passionflower have a reliable and natural calming effect. The bitter substances contained in hops have a calming effect and support your healthy sleep. Find out more about which medicinal plants help best with sleep disorders at Dr Andres Apotheke Stadelhofen.