1) Sport later in the day
Daytime exercise helps you a lot at night to better sleep. The best time to exercise is in the afternoon or early evening, at least half an hour. Although movement in the morning has a good effect, must mornings longer playing sport to affect sleep quality favorable.
2) Provide plenty of light during the day …
Many daytime lights you like biological clock sharp and stimulates the production of the sleep hormone melatonin. In the dark season is much exposure (day) light extra important. Are you often during the day in a dark room, consider purchasing full spectrum daylight lamps.
3) Dim evening light
If the light-sensitive cells in your eyes at night get less light, your body produces the sleep hormone melatonin. Bright light or to let sit for a computer, disrupts your biological clock. Adjust the light level and stop more than two hours before bedtime with computing.
4) Bedroom: window open, heating off
According to sleep researchers 18 degrees Celsius is the best room temperature. Ensure good ventilation; fresh air you need for healthy sleep. In an unventilated room creates a stuffy climate through carbon dioxide that you exhale overnight.
5) How old is your mattress?
It sounds obvious, but a good mattress that is not older than about 10 years (30,000 hours sleep), a lovely quilt, a properly fitted pad and a nice bedroom are the basis for pleasant sleep. Small annoyances about your sleep comfort make it difficult to fall asleep.
6) Know your sleeping position
If your favorite sleeping position know, you can take steps to make you sleep in this position. You can also try to avoid an unfavorable (stomach) position.
7) Darkened your room well
A little light in the bedroom has been disruptive to your sleep cycle. Street lights, a night light, even the LED on your alarm clock: every ray of light, however small, not only has a detrimental effect on the quality of sleep, but still inhibits the nocturnal recovery of body cells. Dim your room so as much as possible.
8) No phone next to your bed
There seem to be studies showing that electromagnetic radiation may disrupt sleep. Especially the mobile phone radiation could affect the quality of your sleep. Also wireless internet (WiFi) and all electrical equipment where power is applied, releasing electromagnetic radiation. So it can not hurt to ban phones from your room and so much equipment to eliminate possible.
9) Do exercises
Relaxing sleep is not always possible in our busy lives. And grinding thoughts you can not turn off. Exercises to do to help relax you, because you shift your attention to your body. Once your body relax again then affects your mind.
10) No alcohol
Alcohol helps you fall asleep faster. Research shows that people who drink a glass of sleep itself makes no adverse effects, but there will have the necessary deep sleep is shorter and less alcohol.
11) Also note caffeine during the day
Caffeine, black tea, chocolate and caffeinated cola can you at night keep from sleeping, especially when these foods used at night. But also disrupt drinking lots of coffee and / or coke can daytime at night you sleep through your stress hormones.
12) Sleep Therapy better than drugs
In the Netherlands, four million people suffer from a sleep disorder. About a third of them used sleeping pills, but that may have an addictive effect. Sleep therapy is much better, says Dutch Institute for Neuroscience. Ask your doctor look at it. Sleep therapy can also be arranged online.
13) Consider melatonin
One way to improve your sleep is swallowing melatonin pills . Melatonin is not a sleeping medicine but a supplement that supports the body’s melatonin. It is for sale at the drugstore or pharmacy.
14) Take milk and / or banana
Would you like to swallow pills, take the evening half an hour before bedtime glass of milk or a banana, or rather a combination of the two in the form of a smoothie. In milk and banana are substances that favorably affect melatonin levels.
15) Take the stress on
Chronic stress takes your sleep-wake cycle bottom, so you could do worse with stress. Breaking the downward spiral by addressing stress. Relaxation, exercise, write down what you need to arrange tomorrow so you do not have to remember, tackle problems and not perpetuate simmer and take plenty of time for sleep best help.
16) Put yourself in the mood sleep
For most people set the biological clock around ten o’clock at night the sleep cycle in motion. clock lend a hand by then the light level in your room dim and turn on TV and computer time out. Do some relaxation exercises and go to bed at a set time. Read here may still not a very exciting book.
17) Tossing? Jump out of bed
If you can not sleep and is to toss , then get up and do something here. Read a book quietly in dim light, as something to do to move the mind. You will find that you do get tired. Give it to it and go back to bed.
18) Test alarm clock with sleep deprivation
More time and take attention for sleep is necessary if you have a sleep deficit. But when you have a lack of sleep? According to experts you already have if you do not wake up without an alarm clock. Did you get enough sleep, then you should already be awake before the alarm goes off.
19) Val against snoring
Snoring is a burden for the partner, but also for the snorer himself. Snoring occurs mainly in fat people, in that the walls of the pharynx to be thicker. Snorers sleep worse, what will have a fattening effect. Who is thick and snores, could solve two problems with weight loss.
20) Allow immediately
While many people put the alarm clock on snooze for a moment to sleep, fosters that are not crisp up. You are just a little drowsy from. Stand straight up and go quietly underway.