Good sleep is not a matter of luck – it can be actively shaped. If you often lie awake at night, toss and turn, or wake up feeling unrefreshed in the morning, a few targeted adjustments can make a big difference. At biberna, we have been exploring how to achieve more restful sleep for almost 100 years – and we know: in addition to the right bedding, habits, room climate, and small rituals also play a crucial role. In this article, we provide you with seven proven tips for better sleep.
1. Pay attention to a consistent sleep environment
The ideal bedroom temperature for most people is between 16 and 18 degrees Celsius. If it is too warm, the body wakes up more frequently and deep sleep phases are shortened. In addition to regular airing, choosing the right bedding helps: breathable materials absorb moisture and wick away heat. You can read more about this in our article on the right bed climate for healthy sleep.
2. Choose bedding suitable for the season
If you sweat in summer and feel cold in winter, you should change your bedding seasonally. In summer, airy, cooling qualities such as seersucker or TENCEL are ideal. Thanks to its high moisture absorption, TENCEL deprives bacteria and mites of the conditions they need to survive and feels pleasantly cool. In the colder months, our biberna bedding with its 160 g/m² provides cozy warmth without feeling heavy. If you are particularly prone to sweating at night, it is also worth taking a look at our article Why do I sweat at night? Causes and solutions.
3. Stick to regular bedtimes
The human body loves routine. Going to bed and waking up at the same time every day – even on weekends – supports your internal clock and has been proven to help you fall asleep faster and sleep more deeply. Even a deviation of more than an hour can noticeably disrupt your rhythm.
4. Reduce screen time before bedtime
The blue light from smartphones, tablets, and televisions inhibits the body's own melatonin production and signals wakefulness rather than sleepiness to the brain. Instead, create a small evening routine without screens: a book, quiet music, or a short conversation can be much more relaxing.
5. Create a distraction-free bedroom
Darkness and quiet are two of the most important factors for restful sleep. Blackout curtains, switching off unnecessary light sources, and – if necessary – earplugs help you sleep through the night undisturbed. Here too, our expertise in textile processing comes into play: the know-how we have gained from decades of experience with opaque stage molton fabrics also informs our understanding of high-quality, dense textiles for the bedroom.
6. Care for your bedding properly
Skin flakes, sweat, and mites accumulate in the bedding over time and can significantly disrupt sleep – especially for people with sensitive skin or allergies. Change your bedding regularly and wash it gently so that the fibers and fluffiness are preserved for as long as possible. You can find specific recommendations on this in our guide How to wash and care for bedding properly – 7 expert tips.
7. Invest in quality instead of compromise
Cheap mass-produced goods often lose their fluffiness, shape, and breathability after just a few washes. As a family-owned company with its own weaving mill in Hamminkeln, biberna now offers our original qualities – which were previously often only available through retail at significantly higher prices – directly and at a historically attractive price-performance ratio. A high-quality piece of bedding pays off over the years with better sleep.
Frequently Asked Questions
How long does it take for a new sleep routine to work?
As a rule, most people notice a significant improvement in their sleep quality after about two to three weeks of consistent implementation.
Which bedding is best suited for better sleep?
This depends on your personal perception of warmth: those who get cold quickly benefit from warming biberna bedding, while people who sweat at night sleep better with TENCEL or seersucker.
How often should I change my bedding?
As a guideline, change it every one to two weeks – and even more frequently for sensitive skin or during the summer months.
