This helps you sleep better
While there will always be parts of our day that we can't control and which affect our sleep, there are several things we can do to help us sleep our best.
- Moving your body and getting enough exercise is good for sleep, but not too late in the evening. It’s best to finish your workout at least three hours before bedtime
- Try to avoid sleeping during the day.
- Leave the bedroom for sleeping and other bedroom activities, not for anything else.
- Try to avoid screen use one hour before going to bed.
- This might be hard for some, but if you can get up at about the same time every day, even on weekends, it’s really good for your sleep.
- Get at least 30 minutes of daylight daily, preferably early in the morning.
- Avoid exposure to bright light if you need to get up in the night. Pee in the dark, in other words.
- Avoid caffeinated drinks after 17.00.
- Avoid being hungry or eating heavy meals at bedtime.
- Keep your bedroom dark, calm and cool.
- Try not to look at the clock if you wake up at night.
- Learn a relaxation technique, use it when waking up. One good tip is a breathing technique where you inhale while counting to 4, hold your breath while counting to 7, and exhale while counting to 8. Repeat in a circle four times.
- If difficult thoughts keep you awake, set aside some time in the afternoon or evening to reflect on your concerns. Feel free to write them down. Then you avoid taking those difficult thoughts with you to bed.
- And last but not least: It’s easier to fall asleep in a good bed that suits you. This way you avoid the physical problems that can make falling asleep harder.
