Nils, how did you sleep last night?

Nils Wienker: Very well. As always, really: fall straight into bed, snuggle into the pillow and duvet, close my eyes and sleep right through until 5:45 am.

Nils Wienker: Energised, ready for the day and grateful.

Nils Wienker: Being in bed by 10 pm. Opening the window. Checking the alarm. Switching on the baby monitor. And then being ready for sweet dreams.

Nils Wienker: To be honest, I'm lucky in that I usually just lay my head on the pillow and the next thing I know, the alarm is waking me up. I try to consciously let go of thoughts about the day behind me or the day ahead and focus on recovering. For me, that also means not lying awake in bed for longer than necessary.

Nils Wienker: A minimalist interior. The bed at the centre of the room. An open window for fresh air. And as few distractions as possible, such as a television or other electronic devices.

Nils Wienker: Definitely an early bird. I believe everyone has their own rhythm. For myself, I've found that my most productive time is from the morning until midday. That's why I like to get up early, to have some quiet time for myself before a full day.

Nils Wienker: When good time management became important to me. I can get by on little sleep, for example four to five hours a night, and still stay focused throughout the day, as I used to at school or university. But with more responsibility at work, family time and personal time, I realised that I need a fixed sleep routine to shape the day consciously and well.

Nils Wienker: How little awareness many people have of the importance of sleep. Sleep is often seen merely as a basic need that doesn't deserve much attention. At the same time, we focus on so many other things: television, the smartphone, inefficient work late into the night. Yet recovery often begins exactly where we consciously put these things aside.

Nils Wienker: Yes and no. Really, we shouldn't let ourselves be tempted. But if I haven't had the time during the day, I sometimes still message friends or family from bed.

Nils Wienker: How much good sleep boosts energy and focus. It helps you approach the day with more clarity, calm and strength.

Nils Wienker: Keep it simple. Develop an evening routine that signals to body and mind that everything is done for today. That way you can wind down and sleep without worries. We love routines because we can follow them and because they give us a good feeling once we've completed them.