You've beand in bed for a long time and just can't fall asleep; who doesn't know it? Everyone has experienced it at some point. Some more than others. Unfortunately, there are also many people who consistently have trouble falling asleep. This can be incredibly annoying. Chronic sleep deprivation can have significant physical and psychological consequences. That's why we're happy to lend you a hand with our tips for a better night's sleep.
Why is sleep actually so important and what exactly happens when you sleep?
A good night's sleep not only ensures a good mood but also improves performance, productivity, and the immune system. Sleeping essentially means that your mind and body are recovering. This means we process all the new information, emotions, events, and efforts of the day during our sleep. This ensures that you can store new information, process emotions, and take on new challenges the next day.
In short, you are the best version of yourself with enough sleep. But what is exactly enough sleep? This depends on your age:
0-11 months -> 12-17 hours
1-5 years -> 10-14 hours
6-17 years -> 8-11 hours
18-64 years -> 7-9 hours
65+ years -> 7-8 hours
Now that you know what sleep is, what it is good for, and how much you need, it is of course also important to know how to fall asleep quickly to make the most of the night. To help you fall asleep as quickly as possible, we have put together a number of tips:
Tip 1: No screens before going to sleep.
Try to put away your phone/tablet 2 hours before you go to sleep. For example, you can also choose to pick up a book. Reading helps tremendously to relax and fall asleep. Additionally, it is advisable to remove distracting devices from the room. Checking the time at night can already greatly disrupt your sleep.
Tip 2: Avoid caffeine and alcoholic beverages.
It may be obvious, but caffeine and alcohol significantly reduce sleep quality. There are many alternatives available, for example, choose caffeine-free coffee/tea or alcohol-free drinks. Water is of course still the best option.
Tip 3: Ensure the best sleeping comfort.
Do you toss and turn a lot in the evening and can't find the right sleeping position? Perhaps this is the solution. matras, the topper, the dekbed or you hoofdkussen not matching your body needs. Is your mattress too soft or your duvet too warm? Finding a comfortable sleeping position can then take forever, and falling into a deep sleep becomes quite a challenge.
Tip 4: Don't worry before going to sleep.
Prevent worrying at night by making lists during the day or in the evening. For example, write down all your ideas and impressions every evening before going to sleep. This will provide more calmness before bedtime and help you avoid hours of worrying.
Tip 5: Move enough during the day
Sufficient physical activity during the day helps with a good night's sleep. However, exercising right before going to bed has the opposite effect. During exercise, endorphins and serotonin are released, which creates a cheerful and happy feeling. It helps prevent stress and ensures that you feel good. With a relaxed feeling, you fall asleep much faster. It is therefore advisable to exercise during the day, but not right before going to bed.
Tip 6: Room temperature
A room that is too warm or too cold has a significant effect on your sleep. Your body warms itself up at night, which means you can quickly become too warm while sleeping. The perfect room temperature at night is 16 degrees. At 16 degrees, your body needs to make minimal adjustments, allowing you to get the most out of your night.
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