Create a calming andvironment: Ensure that your bedroom is a calming environment. Avoid bright lights and loud noises. Using heavy curtains, earplugs, and a white noise machine can help reduce unwanted external stimuli.
Set a sleep schedule: Try to go to bed and wake up at regular times. This helps your body develop a natural sleep-wake cycle.
Limit the use of electronic devices: Screens of electronic devices, such as smartphones, computers, and televisions, can disrupt the production of melatonin, which can disturb the sleep cycle. It is recommended to turn off electronic devices at least an hour before bedtime.
Exercise: Regular physical activity can help improve sleep quality, but it is important to remember that intense exercise right before bedtime can disrupt sleep.
Avoid caffeine and alcohol: Caffeine and alcohol can disrupt the sleep cycle and should therefore be avoided or limited, especially right before bedtime.
Try relaxation exercises: meditation, deep breathing, or progressive muscle relaxation can help reduce tension and improve sleep.
Keep a sleep diary: Keep a sleep diary to track your sleep habits and to identify patterns that may disrupt sleep. This can help you develop better habits.
Invest in a good mattress and pillow: A good matras en kussen are essential for a good night's sleep. Make sure to choose a mattress and pillow that suit your personal sleep preferences.
You will find them in Valk Store.Â