A good and relaxing night’s sleep is indispensable for every individual. After all, it is very important to be able to start the day with the necessary energy. The many challenges that await you require a refreshing night’s sleep. However, this night’s sleep can be disturbed by all kinds of factors. For example, you can lie in bed worrying, preventing you from falling asleep. Or you drink one too many glasses every day, causing you to sleep very restlessly. You can relax and sleep better by following some tips. It is up to you to see where you may be sinning too much and what you can improve.
Stimulants are detrimental to a good night’s sleep
Cola, coffee and chocolate contain caffeine. These foods stimulate the brain and can therefore seriously disrupt your night’s sleep. Therefore, do not consume these foods just before you go to sleep. Excessive coffee consumption will also keep you awake during your sleep. The caffeine in your body gives you a boost and this is obviously not recommended just before you go to sleep. Nicotine is also a stimulant. Those who stop smoking will find it much easier to fall asleep after the withdrawal period. Another advantage is that after quitting smoking, people will sleep more soundly and will not wake up again and again. Stimulants and a good night’s sleep do not go together.
Sleep better and more relaxed: avoid alcohol
You will have already experienced that a few glasses of alcohol will make you fall asleep like a log. After all, it only seems that way. A glass of alcohol actually does more harm than good to your body. You will indeed fall asleep like a log because alcohol will decrease your brain activity. But this is only short-lived. Later in the night, your sleep will be disturbed by a dry mouth, or the feeling of a headache that may arise. Therefore, avoid consuming a lot of alcohol in the evening. There are of course times when there is no other option, for example on New Year’s Eve or during a memorable event. At these times you can still be careful with excessive alcohol consumption.
The sleeping environment and sleep quality go hand in hand
If you wake up regularly during the night, you should check your sleeping environment very critically. The guarantee for a good night’s sleep is a comfortable bed, a good bedroom temperature and a dark room. If too much light enters your room, your sleep can be disturbed. Today’s trend is to choose very bright colors and thin curtains in the bedroom. These naturally provide a feeling of more light in your room. Dark curtains or well-drained roller shutters can eliminate these problems. If you are bothered by noise too much at night, you can opt for earplugs. Also be critical of your bed. If you get up every morning with back pain or other ailments, the cause may be your sleeping mattress. Seek advice from a sleep advisor for this.
A fixed sleep schedule is a must
Those who develop a fixed sleep rhythm have a greater chance of a refreshing night’s sleep. After all, a sufficiently long bed rest is recommended for all individuals. The rule of eight hours of sleep per night can be observed here. Just like children, adults also benefit most from a fixed sleeping pattern where people always go to sleep and wake up at the same time. This applies to both weekdays and weekends. People who sleep in two hours longer will often feel less rested during the day than usual.
Lying awake and worrying in bed is disastrous
Try not to take your everyday problems into your bedroom. The bedroom should be an oasis of peace, where you like to stay and can associate with a good night’s sleep. In principle, you only use the bedroom for sleeping or intimacy with your partner. A common mistake is that people install a television in their room. Watching television does not give you peace of mind and action films only make you restless. If you cannot sleep, it is best to do another relaxing activity. Over time you will become tired enough to fall asleep.
A light meal before bedtime
Avoid consuming fries or hamburgers just before going to sleep. If your meal is too heavy, your body will have difficulty digesting these nutrients, causing you to sleep very restlessly. Of course you can eat something before going to sleep. Then choose a light snack such as dry cookies, some yogurt with fruit or other dairy products. After all, milk contains the product tryptophan. Tryptophan is known to promote sleep and can therefore benefit the sleeping process.
Relax just before going to sleep
Hectic and stressful life can also be the cause of a bad night’s sleep. In addition to your professional work and caring for your (possible) children, there are often plenty of reasons to worry. And worrying can be the source of moments of stress, resulting in sleep problems. Make sure that stress does not creep into your body and provide relaxing moments just before going to sleep. Examples of this are a relaxing shower or bath, a brisk walk with your partner or a good book that calms you down. Relaxation exercises can also work wonders and give you a relaxed feeling. Fifteen minutes before bedtime should be sufficient.
