Good Tips for Better Sleep
Is falling asleep a problem? Do you find yourself tossing and turning in your bed without reaching that point where you doze off and sleep like a log? Here are some basic tips that may help you.
In the course of the day
- Try to get up at the same time each day
- Make a habit of sleeping in your bed room – and not other places (such as the sofa etc.)
- Exercise during the day and stay physically active (mostly during the daytime)
- Try to avoid taking naps during the day – if possible
- Expose yourself to generous amounts of daylight every day (alternatively another source of multi-spectrum light)
Before you go to bed
- Steer clear of alcohol or caffeine at least one hour before you go to bed
- Avoid vigorous exercise close to bedtime
- Try to stick with regular bedtime routines (such as brushing teeth etc.)
- You may benefit from engaging in relaxation techniques/meditation before you get into bed
- Don’t snack before bedtime
When you are in bed
- Don’t watch TV in bed
- Avoid using your PC, tablet or other smartphone to read news, emails or surf the web in bed
- You should generally attempt to have it as quiet as possible in your bedroom so you can find rest
Food and Beverages
- You should not go to bed feeling hungry – but don’t eat later than one hour before you go to bed
- Try to avoid foods that are high in sugar (also honey, syrup etc.) – they may make you jittery
- Avoid drinking liquids within an hour before bedtime (so you don’t have to get up at night to go to the bathroom)
- Bedtime snacks are only good if they are rich in tryptophan (a sleep-inducing amino acid), for instance walnuts, peanuts, cheese and crackers
- You may drink mild teas like chamomile, passionflower, catnip, valerian, or kava.
Your bedroom
- Make sure to keep your bedroom as dark as possible
- Keep an even temperature (preferably on the cool side)
- Make sure there is proper ventilation
- Turn off anything that makes a noise (except for “white noise” such as fan or air filter)
- Keep your bedroom tidy
- Buy a quality mattress with the right firmness
- Choose a pillow that suits you well
- Sprinkle sleep-inducing scents on your bedding (lavender, vanilla, green apple etc