Living (and sleeping) more relaxed

We live in turbulent times. Demands and our daily rhythm are changing, and life has shifted more into our own four walls. That makes it all the more important to bring structure, calm, and comfort into our homes. We asked two of our Marienkron experts for their advice: Christina Karner, BSc, dietitian and nutrition scientist, and Anne Krone, psychotherapist and coach at Marienkron. They explain how these elements can be integrated into everyday life.

Good nutrition supports good sleep

“When it comes to winding down, nutrition plays an important role,” says dietitian Christina Karner. An irregular eating rhythm can negatively affect sleep – and restful sleep is one of the most important factors for starting the day refreshed. The last meal should ideally be at least two hours before bedtime – the earlier, the better. Dinner should be light: a vegetable soup, for example, is easy to digest and warming. A simple slice of bread with a protein topping (such as cottage cheese) and some vegetables also works well. Ultimately, it’s the portion size that matters most.

It’s tea time

Teas can have relaxing and digestion-friendly effects. We recommend Marienkron’s relaxation tea “Neue Gelassenheit,” developed in cooperation with Kräuterhaus KOTTAS. Alternatively, choose teas with lavender, lemon balm, or passionflower for relaxation. For digestion, look for caraway, fennel, or anise.

A little soul food is allowed

Another tip is to bring clear structure to your day. Make time for three meals without screens. If you can’t resist snacks, prepare one small portion in the morning to enjoy throughout the day. Defined amounts help keep habits under control. Healthy choices include nuts, fruit, or light yogurt.

Five tips for restful sleep

Nutrition is important, but there’s more you can do to relax. Psychotherapist Anne Krone shares five simple tips to slow down and drift into sleep:

1. reduce screen time: blue light inhibits melatonin. Avoid exciting movies before bed; instead, read or listen to calming music.
2. establish an evening ritual: a daily routine, such as a warm shower, helps signal the body to prepare for sleep.
3. soothing scents: lavender, vanilla, or even the smell of fresh laundry can calm the senses.
4. stick to structure: go to bed at the same time every night, ideally between 10 pm and midnight, to support your natural rhythm.
5. write down thoughts: keep pen and paper by the bed. Putting worries on paper clears your mind for rest.

A simple bedtime exercise

If falling asleep is still difficult, try this relaxation technique: Lie in your favorite sleeping position and consciously relax each limb. Imagine your breath flowing into your right arm, making it heavy and warm with every inhale. Repeat with your left arm and then each limb in turn. Soon your body will feel heavy, sinking into the mattress, and sleep will follow naturally.

We hope these expert tips help you bring more peace and relaxation into your life. And if stress still takes over, we’ll be happy to welcome you to Marienkron for true rest and regeneration.