Better sleep: 10 tips to sleep better
Do you have trouble falling asleep or can't manage to sleep through the night and wake up tired? You're not the only one searching for tips to sleep better. Various studies indicate that 20% of people have problems sleeping. Insomnia or the absence of deep sleep can have annoying consequences. For example, fatigue or being irritable and emotions showing more quickly. Better sleep is then the solution. That's why some tips follow here.
1. Implement structure
One of the tips related to better sleep is to introduce structure. This means that it is advisable to go to sleep and wake up at the same time every day. This regularity provides, so to speak, a biological rhythm.
2. Move every day
Better sleep comes more easily if you get enough exercise every day. The best time to move is in the early afternoon or in the morning. This can improve sleep.
There is no need to engage in intense sports every day. A brisk half-hour walk daily can also work wonders.
3. Create the perfect sleeping environment
For better sleep, it's important that your bedroom is arranged for the best sleeping conditions. That means it is advisable to insulate your bedroom against noise. Limiting the amount of light that gets in is also recommended. If lights from street lamps shine in from outside, you can consider buying blackout curtains. The temperature is also important. It's difficult to fall asleep in a bedroom that's too warm, but it's also problematic if it's too cold. Around sixteen degrees is an ideal temperature.
4. Do not go to sleep hungry or with a full stomach
If you're feeling peckish or hungry then it's difficult to fall asleep. The same goes for having an overly full stomach. It's fine to have a light snack before bedtime. That can even have a positive effect on promoting sleep.
5. Do not drink too much water before going to bed
It is not recommended to drink large glasses of water right before going to bed. There is a chance that it will make you get up at night to go to the bathroom. Of course, it's equally unadvisable to drink alcohol before you go to sleep. This negatively affects the sleep pattern and increases the likelihood of snoring. If you have a partner who snores and keeps you from getting a good night's rest, using earplugs might be a solution.
6. Sleep better? Avoid coffee and caffeinated drinks
It's fine to have a cup of coffee in the morning, but don't do that anymore in the afternoon and evening. The same goes for drinking cola, energy drinks, and tea. Caffeine remains in the body for a long time and has a stimulating effect. However, it is possible to drink herbal tea.
7. Keep your bedroom clean and fresh
It is also important for better sleep to keep your bedroom clean and fresh. Poor sleep can also be due to a stuffy bedroom. That's why it's important to air out the space every day. Open the window for fifteen minutes to let in fresh air.
Cleaning the bedroom is also important to remove dust and dirt. If you're sensitive to dust mites, it can affect your body and sleep. If necessary, it is recommended to improve the air quality. For example, by placing an air purifier or by using a humidifier.
8. Ensure relaxation and prevent stress
For better sleep, it is also important to prevent stress and ensure relaxation. If you experience stress during the day, you will take it to bed with you. Furthermore, stress causes tension in your body, which is not conducive to good sleep.
There are various ways to relax.
For example, by taking a warm bath before going to bed or by engaging in sports. Of course, it's also possible to do relaxation exercises just before you go to sleep. For example, with a breathing exercise or by meditating.
9. Sleeping better? Stop using screens on time
For better sleep, it's important that you're not glued to your phone up until the moment you go to bed, or that you're watching an exciting series. Stop looking at screens half an hour to an hour before you go to sleep.
Use this time to reflect on the day without falling into a pattern of worrying.
Or, as part of better sleep, write in a diary, for example, about what you experienced that day and what you are grateful for. If you do start to worry, it is useful to write these thoughts down. Another thing that helps for better sleep is to listen to calm music during the last half hour.
10. Sleep on a good mattress
The tips for better sleep are not only about yourself but also about your sleeping posture. For instance, back pain can cause you to wake up feeling shattered in the morning. These complaints can be prevented by choosing the right mattress.
How do you fall asleep? Do you feel like you're lying in a ditch or does the mattress spring poke into your back? Then it might be wise to purchase a new mattress.
Better sleep is often linked to buying a new mattress.
Do you want to sleep better? The Tuur mattresses are made of natural materials and, moreover, their comfort zones are equipped with ergonomic features for a perfect sleeping posture.