A good night’s sleep is important for good health. However, it turns out that about 1/3 of the population does not sleep well. Always wanted to sleep better? Then read on and discover our sleep tips.
The average Belgian sleeps about 8 hours a day, but long sleep does not necessarily mean good sleep. Different factors such as falling asleep quickly or sleeping well determine whether you will have a good night’s sleep.
Wondering how you can sleep better? Then read on to our sleep tips…
There are many tips & tricks to improve a good night’s sleep. Creating a relaxed feeling is an important part of this.
We have listed our top 10 sleep tips for you:
Sleep tip 1: Provide some relaxation
Provide a relaxing bedtime ritual. Relaxing activities that you should do every evening in the same order: listening to soft music, going through relaxing reading, chatting with a housemate, yoga, a hot shower, a short evening stroll,…
Sleep tip 2: Stay away from screens
Avoid blue light before bedtime. This means no mobile phone, laptop or TV use. Blue light causes your body to produce less melatonin (sleep hormone).
Sleep tip 3: Don’t make it harder on yourself
Try to avoid using caffeine in the evening. Caffeine has an energizing effect which makes it harder for you to fall asleep.
Sleep tip 4: Eat food with melatonin
Are you hungry for bedtime? Try eating a banana, walnuts or almonds. This diet contains melatonin and promotes your sleep hormone.
Sleep tip 5: Just move!
Exercise sufficiently during the day. It is striking that people who exercise sleep much better. This is because the body needs extra rest. Half an hour of walking or cycling can already have an effect.
“Regular physical activity may serve as a non-pharmaceutical alternative to improve sleep”
– Brad Cardinal Professor of Movement Studies
Sleep tip 6: Pay attention to the environment where you sleep.
Make sure your bedroom is dark and cool. The ideal sleeping temperature is 18 degrees and the body automatically produces melatonin when it gets dark. By dimming the light, your body can slowly come to rest.
Sleep tip 7: A bedroom is for sleeping
Only use the bed for sleeping and not for activities such as studying, working or watching TV. The bedroom should be a space that associates your body with a restful place that only serves to sleep.
Sleep tip 8: No more worrying!
If you are having trouble worrying, try to write these thoughts down in a diary or notebook. This way you can “park” these thoughts for a while so that you can fall asleep more quickly.
Sleep tip 9: Don’t look at the alarm clock
Don’t look at your alarm clock when you wake up at night. This will cause you to get restless because you know that you can only sleep for a few more hours.
Sleep tip 10: Enjoy some “me-time”
Try to make a enjoyable moment for yourself every day: enjoyable and healthy cooking, place a bunch of flowers on the table, choose new clothes every now and then, walk for 15 minutes. A relaxed feeling is important for a relaxed night’s sleep.