14 Golden Sleep Tips

Sleep tip 1: get enough daylight

Make sure to get at least an hour of daylight per day, preferably in the morning. This is necessary to properly stimulate your biological clock. So, if possible, go outside in the morning or during your lunch break for a walk.

Sleep tip 2: move

Movement is essential to feel good and therefore to sleep better. Make sure to get a bit more movement throughout the day. For example, take the bike more often instead of the car or walk a short round now and then.

Sleep tip 3: limit caffeine

The substance caffeine keeps you awake. Therefore, limit coffee to a few cups per day and not after 5 p.m. But besides coffee, cola and tea also contain a stimulating substance that disturbs sleep and is better to limit.

Sleep tip 4: watch what you eat and drink

What you eat and drink just before going to bed can greatly affect the quality of your sleep. Have a light and healthy meal before going to bed. Not too fatty, heavy, or spicy. Also, make sure not to eat too late, ideally not within 3 hours before going to sleep.

Of course, you may have a glass of alcohol with your meal, but do not drink alcohol right before sleeping. This may help you fall asleep faster, but you will not quickly reach deep sleep, so the quality of sleep is not high.

Do you suffer a lot from poor sleep? Then eat sleep-promoting foods. Yogurt or milk, but also dates, bananas, and nut butter contain natural amino acids that promote sleep. These acids help you relax and induce sleep.

Besides amino acids, serotonin also promotes sleep. Whole grain products – just like bananas and dark chocolate – are full of serotonin and are therefore a good alternative as a sleep aid. Of course, you should not eat too much of these, as a full stomach does not promote restful sleep.

Sleep tip 5: relax yourself

Engage in activities that help you relax. Watching TV in the evening can be relaxing, but reading a book might be even more so. Check how your body feels after a long day. If you have been sitting still a lot, an evening walk might be a better choice.

Also, meditation or yoga can help your body (and mind) to calm down even more. A warm bath or shower also helps to relax your body and mind.

Sleep tip 6: avoid screens

Do not use a computer, tablet, or phone one hour before going to sleep. The (blue) light from your screen keeps you awake instead of helping you relax. Reduce the brightness of your screen towards the evening.

Sleep tip 7: prepare for the next day

It can bring a lot of peace if you have prepared everything for the next day in advance. For example, set the table and lay out your clothes and bag. This way, you can go to sleep calmly and have less stress in the morning.

Sleep tip 8: stop worrying

Worrying often occurs when you go to bed, yet this is the worst time because it keeps you awake. Keep a piece of paper and a pen next to your bed and write down your thoughts when you worry. This way, you get them out of your head and will become calmer. Also, you can immediately write down ideas that come to you at night. Quite good ideas often arise at night.

Sleep tip 9: maintain a fixed sleep rhythm

It is good to have a fixed sleep rhythm. This means going to bed and getting up at as much the same time as possible. This stimulates your natural sleep cycle, making it easier to fall asleep and wake up refreshed.

Sleep tip 10: ensure the right temperature

Make sure your bedroom is at a good temperature, not too cold but certainly not too warm. The ideal temperature is between 16 and 18 degrees Celsius. If you find this cold, it is better to buy a thicker duvet. Once your head is warmer, you fall asleep less quickly.

Also read all about a weighted blanket in winter.

Sleep tip 11: invest in a good bed

A good bed and mattress provide good support. This allows your body to fully relax and you sleep more deeply. Unlike during the day, at night you want to experience as little as possible. Therefore, make sure your body is not awakened by external circumstances, such as a bed that is not good.

Sleep tip 12: use a weighted blanket

A weighted blanket can help you sleep better. In our opinion, the best sleep tip, because it is proven that a weighted blanket provides a feeling of security.

How does it work? In short, your nervous system has two modes: the 'flight or fight' mode or the 'rest and digest' mode. When you need to stay alert in a stressful situation and make the right choices, your body switches to the 'flight or fight' mode. This is the natural way for your body to handle this situation well.

Do you have a busy and stressful life? Then your body does not easily switch to the 'rest and digest' mode, which can cause restlessness and sleeplessness.

With a weighted blanket, your body is stimulated to switch to the 'rest and digest' mode. This is due to the scientifically proven principle Deep Pressure Stimulation (DPS). The pressure you feel from the weight on your body is comparable to a firm hug, which relaxes your nervous system. Your body surrenders to the comfort and warmth you experience. This helps a weighted blanket to help you relax and fall asleep wonderfully.

Sleep tip 13: get up at the same time

We already told you, but the quality of your night's rest depends on a good sleep rhythm. This also includes the time you get up. As nice as sleeping in sometimes is, it is very good to keep a fixed time. This way, your biological clock stays best on schedule.

Sleep tip 14: start the day energetic and healthy

Activate your body immediately when you wake up. You can do this by stretching for 5 minutes, doing a few exercises, or taking a short walk. There are fun apps to help you start your morning actively.

After getting up, drink a fresh glass of water to get your internal system going and start the day with a healthy breakfast.

We hope these 14 sleep tips will help you. Do you have any questions? Feel free to contact us. We are happy to help!