Do you sometimes wonder how you can sleep better?
Justly. Sufficient sleep is essential for our mental and physical health. A good night's sleep is also very important in order to be able to start our day tasks fit . So it never hurts to take a closer look at your sleep hygiene. Maybe by changing small habits you can solve some sleeping problems? In any case, these ten tips will definitely help you sleep better.
Sleep better thanks to these 10 sleeping tips
Move enough throughout the day
Move enough throughout the day
Keeping moving is beneficial for body and mind. Sports and exercise can also have a positive effect on sleep quality. Especially relaxing sports such as walking and yoga are good for a good night's sleep. A walk in the open air during the day will certainly benefit your night's sleep.
However, be careful with intensive exercise right before going to bed. The adrenaline generated by it makes it difficult to fall asleep. Ideally, you do intense workouts earlier in the day.
Avoid caffeine in the afternoon
Avoid caffeine in the afternoon
Adenosine is produced in our brains, a substance that registers how long you are awake. A spike in adenosine levels makes you sleepy. Caffeine dampens the signals that adenosine sends out. This gives you a boost after drinking a coffee. You will experience the greatest effect half an hour after you have absorbed caffeine. However, it takes a very long time for your body to break down caffeine.
Your body needs five to seven hours before the effect of caffeine is halved. So do you drink a cup of coffee at six o'clock in the evening? Then at half past eleven, half of the caffeine is still active.
Be moderate with alcohol and especially before going to bed
Be moderate with alcohol and especially before going to bed
Many people have already experienced the effects of a glass of alcohol too much. After a debauched evening you fall asleep like a log. When the alcohol wears off, you usually wake up again and it's hard to get back to sleep. Alcohol also prevents you from reaching your deep sleep. Being moderate with alcohol will therefore benefit your night's sleep and you will avoid the hangover the next morning.
Be careful with heavy meals
Be careful with heavy meals
Both a full and an empty stomach are not optimal for a good night's sleep. In the case of an empty stomach, the feeling of hunger keeps you awake. A heavy meal just before bedtime can lead to indigestion and belching. In either case, it will prevent sleep at night. So opt for a light evening meal, preferably not too late. Then your body has time to digest before you go to sleep.
An afternoon nap is possible, but preferably not after three o'clock in the afternoon
An afternoon nap is possible, but preferably not after three o'clock in the afternoon
A dip in the afternoon is almost inevitable. Everyone nods behind their desk from time to time. An afternoon nap of 15 to 20 minutes, better known as the 'power nap', can't hurt. It can help to get us up and running again for the second half of the day. Keep in mind that it is better not to take a nap after 3 pm. This can make it harder for you to fall asleep at night.
Avoid blue light
Avoid blue light
An hour before you go to sleep, it's a really good idea to prepare your body for the night. Your biological clock starts the production of melatonin , which prepares your body for sleep. It is therefore not a good idea to spend a lot of time on social media before going to bed or looking at your smartphone or laptop, for example.
Not only do you become overstimulated, the blue light also makes your brain think that it is daytime again. This prevents the production of melatonin, so that we stay awake until late and have a hard time falling asleep.
Relax before bed
Relax before bed
Many people experience considerable stress on a daily basis. That can certainly affect falling asleep. Everyone benefits, but especially those who are under stress, to consciously relax an hour before going to bed. You can do this by taking a warm bath or by reading, for example. It may also help to do some relaxation exercises such as breathing techniques or mindfulness.
Create the optimal conditions for sleeping
Create the optimal conditions for sleeping
To sleep well, it is important that your bedroom is dark and cool. A fresh bedroom ensures a better night's sleep. Also get rid of everything that doesn't belong in your bedroom: television, your smartphone or your computer. Activities other than sleeping and intimacy do not have to take place in the bedroom.
Don't toss and turn in your bed
Don't toss and turn in your bed
It's no use tossing and turning in your bed if you can't sleep. Then you quickly start to worry or get stressed. So only go to bed when you feel tired enough. Are you unable to fall asleep (back) after 20 minutes? Then get up again and relax a bit by reading, for example, until you feel tired enough to go back to bed.
Keep a regular sleeping pattern
Keep a regular sleeping pattern
Regularity is gold for a good night's sleep. Try to stick to a set time for going to sleep and getting up. Also on weekends. Your body will adapt to this, so that you fall asleep faster and sleep better. This also prevents you from building up a sleep deprivation. The idea of catching up on sleep on the weekend cannot compensate for a built-up sleep deprivation during the week. On the contrary, sleeping in on Sunday makes it more difficult to get out of bed on Monday.
Are you unable to sleep well despite the tips?
It may be that you apply the above tips well, but that you are still unable to fall asleep or stay asleep. Insomnia is extremely frustrating and can have a major impact on quality of life. However, going straight to heavy sleep medication is not a good idea. The classic prescription sleeping and sedative pills can lead to addiction and most of them still cause drowsiness upon awakening.
It may be that you apply the above tips well, but that you are still unable to fall asleep or stay asleep. Insomnia is extremely frustrating and can have a major impact on quality of life. However, going straight to heavy sleep medication is not a good idea. The classic prescription sleeping and sedative pills can lead to addiction and most of them still cause drowsiness upon awakening.
Lunestil is a dietary supplement with powerful and natural ingredients. It does not cause habituation, addiction or sleepiness when you wake up, so you wake up refreshed and recharged after a good night's sleep.
Provides rest and relaxation before going to sleep
Provides a good and healthy night's sleep
Promotes sleep
Powerful ingredients that support your sleep:
Lavender essential oil has been used for centuries as a relaxing plant. It is attributed with relaxing properties and contributes to a good night's sleep.
Passionflower is native to the Americas, where it is used by the indigenous people to bring tranquility. Passiflora incarnata is used in the western world for good sleep quality and has also been extensively studied scientifically.
Melatonin. Your body has its own internal clock that regulates your natural cycle of sleeping and waking. That internal clock controls how much melatonin your body makes.
Vitamin B6. The extra addition of vitamin B6 supports the normal functioning of the nervous system and contributes to the reduction of fatigue to wake up refreshed after a good night's sleep.
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