How to sleep rightwith the right pillow

We fell asleep a third of our lives. In a state of absolute calm, both humans and animals regenerate their powers. To prevent sleep problems, back pain or tension, you need not only a good mattress, but above all the right pillow. We dispel common myths about cushions and tell you which cushion will give you sweet dreams.

How long should you sleep? The ideal time to sleep!

„Did you sleep well?“they say in the morning. „Good night“, at night. The day-night rhythm determines our whole life. Whether we are in a good mood during the day, in the middle of the body and efficient depends largely on how we sleep.

8 hours of sleep should be enough for 90% of people. Only 5% manage with less.

 

However, it depends not only on the long term, but above all on the quality. He who sleeps 8 hours, but wakes up a dozen times and rolls his mind, will hardly begin a new day of recovery. The buzzword is: sleep efficiency (relationship between time spent in bed and actual sleep). And this should be well above 90%.
Improve sleep efficiency

Poor or insufficient sleep can have many reasons:

  • Stress, worry and fear: Our brain processes the day’s experiences while we sleep. Those who feel stressed during the day will not always find the desired rest, even at night.
  • Sleep disturbance: A night out or the jet lag of the last long-distance trip can cause a sleep disturbance, as can babies who need their parents‘ care at night.
  • Alcohol: Makes you sleep better, but makes you more restless in the second half of the night.
  • Troubled sleeping environment: Living near roads, on an airport runway, or near a railroad line has a potentially negative effect on sleep quality.
  • Overuse of smartphones before falling asleep: Light with a high blue component tells our body to stay awake. So off with the smartphone – you basically have nothing to lose in the bedroom.
  • Wrong or obsolete bedroom equipment: dusty bedrooms, covered bedding, outdated mattresses – or just a pillow that doesn’t fit. The equipment of the room must not be reduced at all. And it must be renewed regularly.

The benefits of good sleep always deserve a more accurate investigation of one’s own sleep behavior.

Sleep better with the right pillow

The right pillow is essential for healthy sleep. Many criteria must be taken into account:

  • There is usually a symbiosis between the mattress and the pillow. Depending on the depth of sinking of a mattress, there are different requirements for pillow height. If the filling is too high, the cervical vertebrae are overloaded. On the other hand, too low a height causes stress.
  • Another factor is the width of the pad. Pillows that are too small (unfortunately, this is the case in many hotels) make sleep more restful, because you have to pull them back and forth. Therefore, it is best to invest in the standard size of 70x90cm – this size should be sufficient.
  • Last but not least: the filling and the degree of softness. Natural materials are clearly preferable (who likes to sleep on oil by-products?) and naturally influence the elasticity of the cushion. Natural fillings range from goose down and sheep’s wool to spelt or natural latex husks.

The 5 best places to learn yoga as a beginner.

Breathe in. Exhale. Repeat: You can do your yoga practice anytime and anywhere. But where is the best place to learn yoga? Tastes are different and when you are at the beginning, it is not an easy decision to make. While some prefer to practice within their own walls, others need a group to find their way on the mat. Good is what is good for you. For those who are undecided, we have the advantages and disadvantages of these places where you can learn yoga.

Just you: Yoga in your four walls

Sometimes you want to keep it to yourself. Perhaps your body sensations are not optimal or you are not sure you can follow a group. No problem! A yoga mat and your device with Internet connection turn your living room into a private yoga studio.

There are countless online yoga classes (which usually cost money) or free videos available on YouTube. This way, you can start your yoga practice in a familiar environment at low cost.

The disadvantage for beginners is the lack of individual instructions. Yoga teachers in class or private lessons take care of you and your body. In this way, you avoid mistakes that are of no use to you. If you want to learn yoga as a beginner, we recommend you start in a yoga class or in a private class.
Just you and me: private yoga lessons.

The luxury variant for all potential yogis is the private course. Everything revolves around you and your needs. This is the fastest – but also the most expensive – way to learn.

Here you often have the opportunity to do yoga lessons at home. Especially in cities, yoga teachers are ready to practice with you where you feel most comfortable.

Our tip: Have simple exercises shown at home during lessons so you can get on the mat regularly. Practice makes the master in yoga and those who practice regularly feel the positive effects much more clearly.
One for all: Yoga in the group (classes).

The middle way (and therefore also the most popular variant) are of course group yoga classes. Yoga is taught under the direction of a professional, either in the studio or outside, in groups of 5 to 15 people (sometimes more).

Good yoga teachers also take time for individual needs and complaints in group practice. In addition to the physical aspect, you usually also receive philosophical contributions, perhaps a cup of tea and an enriching exchange with like-minded people.

Most yoga studios offer free trial lessons. This way you can safely test whether a group course is right for you or whether you feel comfortable with other participants.

Treat yourself to a retreat: Yoga at the hotel

Distance yoga is particularly beneficial. Far from the stress at home, the mind calms down more quickly. Ideal for beginners!

Of course, you do not need to book a plane ticket to India. Yoga is booming in hotels in our latitudes and many providers are highly specialized.

The combination of a new environment, delicious food and a beautiful yoga experience is extremely rewarding but also entertaining. After a week at the longest, it goes back – and then you have to keep working with discipline yourself.

Concentrated Knowledge: The Yoga Seminar

Yogis like to pass on their knowledge. If you are really serious about this, you can increase the hotel option even further and book an entire seminar right away.

The learning effect is particularly important and the practical instructions are usually supplemented by theoretical training material. We believe that yoga seminars are an ideal complement to yoga classes.

All variants have one thing in common: they do you good. Yoga is not a goal, but always the path. Towards more physical and mental well-being. Namaste.