As many as one in five Dutch people suffer from sleeping problems. One night of sleeping less is not a problem of course, but if sleeping problems become chronic they can be a real nuisance. A person is not capable of surviving without sleep. The body and mind recover and come to rest during sleep. Do you ever suffer from sleep problems? We have eight tips to ensure a good night’s sleep.
Slaapmakend, an organization that offers individual treatment for solving insomnia has written an article to support you in getting the best possible sleep. Below we will summarize the most important tips. For the full article go to the website of slaapmakend.
Maintain a steady rhythm
Your body produces hormones, among other things, so that you are fit and alert at the right times but tired at other times. This gives your body sufficient rest. To optimize this process, a fixed rhythm is important. If you disrupt this process it can lead to fatigue and insomnia.
Get smart with light
You’ve probably heard it before: “my biological alarm clock ensures that I always wake up early” This is also true, every person has a biological clock. This is adjusted by light, so you don’t start lagging behind. Electric light disturbs our biological rhythm considerably. For example, using blue light late at night delays the creation process of your sleep hormones. Two tips: Do you have trouble falling asleep? Avoid blue light. Do you have trouble waking up? Then seek out light and preferably outdoors!
Find out how much sleep you need
Your sleeping requirements are partly genetic. 95% of the population needs 7 to 9 hours of sleep per night. Structurally, too little sleep can actually lead to insomnia, because it reduces your problem-solving ability, making you less emotionally stable and more likely to worry. But how do you recognize that you are sleeping too little?
- Do you always need an alarm clock to wake up?
- Are you sleepy during the day?
- Do you always fall asleep within 5 minutes?
Then you’re probably not sleeping enough. Sleeping too much is also not good for you because it reduces your insomnia. So it is important that you find out for yourself how much sleep you need.
Sport, but not too late
Exercise at least 2x a week and get plenty of physical activity on the other days. At least 30 minutes a day. This will help the process against your insomnia. Morning exercise or sports can ensure that you wake up well. So don’t exercise too late, because this will make you feel awake late at night and you will have trouble falling asleep.
Do you give yourself enough rest during the day
When you are super productive all day you forget to relax. Once in a while, just do nothing at all for 5 minutes. If you find this difficult it may indirectly indicate insomnia. To do it properly, go outside regularly and exercise. This will make you more creative and kind.
Eat moderately before you go to sleep
Especially fatty, sweet or spicy foods in the two hours before you go to sleep can make insomnia worse. On the other hand, feeling hungry can also keep you from sleeping. Feeling hungry? Eat a light snack that is rich in carbohydrates.
Avoid caffeine and alcohol
Alcohol can make you fall asleep easier, but it decreases the quality of your sleep and therefore has a negative effect on insomnia. If you suffer from this, also avoid caffeine before you go to sleep. These include coffee, tea, cola and chocolate.
Wrap up your day
If you sit stressed behind your laptop in the evening, paying bills, answering emails etc. then shut down your laptop and go to bed, you will probably not fall asleep right away. You unconsciously take this with you to bed. Before you go to sleep, take the time to finish your day. You do this an hour beforehand by only undertaking things that relax you. Writing and reading are good options. Write your thoughts down and make a schedule for the next day.
ENJOY LIFE!