Everyone has problems with it: problems with sleeping. About 1 in 10 Dutch people suffer from a chronic sleep deprivation. It is not always possible to do something about it immediately. Nevertheless, we have listed 8 tips for you to sleep well.
Tip 1: Exercise sufficiently
Getting enough exercise during the day helps you sleep better. The best time to start exercising is later in the afternoon or during the early evening hours. Exercise for at least half an hour and you will notice the effect when you go to sleep.
Tip 2: Dim the light
The moment your eyes get less light in the evening, your body starts producing the sleep hormone melatonin. Bright lighting or a bright screen in the evening disturbs your biological clock. Therefore, adjust the light level and stop watching TV, computing or gaming at least two hours before bed.
Tip 3: Correct room temperature
The best temperature for a good night’s sleep, according to sleep scientists, is 18 degrees Celsius. So make sure that your bedroom temperature is around. In addition to the right temperature, also provide fresh air. Adequate ventilation in your bedroom is necessary for a healthy sleep.
Tip 4: Dim your room
A well-darkened room is essential for a good night’s sleep. A little bit of light in the bedroom can interfere with your sleep cycle. Every light signal, such as street lamps, the light of your alarm clock or TV, a night light, is disturbing. Therefore, darken your room as much as possible.
Tip 5: Sleep in your bedroom
The bedroom is primarily for sleeping, so put on your pajamas and try to sleep. So don’t go gaming, facebook, instagram, tweet, check mail and all those other things. The moment you start doing these kinds of things you wake up and you will sleep less quickly.
Tip 6: Try to reduce stress
Stress is often one of the causes that makes you sleep less. Stress disrupts your sleep-wake rhythm. Tackling stress is therefore very important if you suffer from chronic sleep deprivation. Get moving, do relaxation exercises, and write down what you need to do each day so you don’t have to remember it. Tackling problems is also important and reduces your stress level. stress woman
Tip 7: Relaxation exercises
We already mentioned it once above: do relaxation exercises. These exercises not only reduce stress but also ensure that you try to sleep relaxed. Doing these exercises half an hour before bed can work wonders.
Tip 8: No phone on your bedside table
Your phone’s radiation is known to be bad for you so putting it next to your bed when you go to sleep is not a good idea. In addition, you will quickly appen, facebook, instagram or email when receiving a notification. So it won’t hurt to ban your phone from the bedroom. So put your phone on the charger somewhere else in the house when you go to sleep. For many people, this already makes a huge difference.