Practical sleep tips that you can apply directly to improve sleep efficiency and sleep quality. Briefly explained, sleep efficiency is the time you actually sleep relative to the time spent in bed. In other words; “The time in bed you really use.” The time you use to restore your body and mind so that you have enough energy the next day to be effective and productive!
Golden sleep tips
In previous articles you have already received a lot of sleep tips to sleep better. Things you can do, or you can not do better just like snoozing . An issue in itself that has been discussed extensively in several articles. This article lists helpful tips for sleeping better, sleeping tips from older articles, as well as some new sleep tips!
These are all sleeping tips that are easy to apply to improve your sleep efficiency and sleep quality (including deep sleep). You can apply them directly to improve your sleep quality, and thus your vitality and productivity!
25 Tips to Sleep better
(in random order)
Tip 1: Provide clean air and adequate ventilation in your bedroom. When all windows are sealed there is no supply of fresh air (and therefore oxygen). Always open a window or a blanket .
Tip 2: Dodge your room as well as possible. The darker the better. Light has a lot of influence on our sleep-watching rhythm . Light creates the creation of watch hormones. Certainly in summer when it gets light it’s important to darken your room so you do not wake up too early.
Tip 3: Make sure you relocate to bed, this makes you relaxed by the evening. Try to do more than one hour before going to bed to do any active and / or exciting things. (the next two tips can help)
Tip 4: Read! I have never been such a great reader until I discovered the restful power of it. Now I read almost every half an hour before I go to sleep. Avoid fierce and / or too dramatic material that continues to spit your head.
Tip 5: Meditation is a good tool to clear your head completely and to rest. An easy-to-use way of meditating is to focus completely on your breathing. Try to keep busy with your breathing and not thinking about other things.
Tip 6: An active lifestyle, for example, by exercising sufficiently during the day promotes a good night’s rest. It is best not to go to bed just before bedtime or in a different way (about 2 to 3 hours before sleep).
Tip 7: Do not leave the heating on at night. A cool temperature (not too cold) is best to sleep well. 15 to 16 degrees is an ideal sleeping temperature . Your body temperature drops asleep. If it is too hot your body will cool down less quickly and if it is too cold your body will also correct it. This makes you sleep lighter and wakes you up faster.
Tip 8: Make sure you are adequately exposed to daylight during the day, and that you limit artificial light in the evening. Dim your lights for about an hour before going to sleep so that the production of sleep hormone melatonin is promoted by the body. In the article ” the influence of daylight ” you read everything about it!
Present, there are also smart eyewear available that filter the blue light from monitors. Wearing such filter glasses (or computer glasses ) in the evening helps ensure that melatonin is not disturbed. I myself tested a filter goggle and wrote a review on this.
Daylight has a lot of influence on your sleep quality
Tip 9: Your sleep rhythm also greatly affects your sleep quality. Go to bed (reasonably) fixed times and get up at fixed times. Do not disturb this weekend too much, this may well disturb your sleep wake ! This is also the reason why we sleep much worse on Sunday .
Tip 10: Take care of powernaps and siesta’s, there is a risk that you will become more tired because you do not get to sleep properly and / or long enough to recover. It also disturbs your sleep alertness. In countries where a siesta is normal, this will probably be different, here’s a normal sleep wake or sleep pattern (= a personal assumption). However, powernaps can sometimes result in fatigue during daytime. Make sure you know what you’re doing and get well in the power nuts .
We do not live in Spain
Tip 11: Do not try to lie in bed for too long. If you really can not sleep, you can go out of bed better to do something relaxing to make it easier for you to fall asleep. Of course, you can make sure you go to bed completely by reading, meditating, or practicing yoga nidra . Yoga nidra is simple yoga technique to get a deep relaxation. Do this just before going to bed and you will sleep better and sleep and wake up.
Tip 12: A solid evening ritual helps you fall asleep. If you hold a stuck pattern in the evening, for example, one hour before going to bed, your body and subconscious mind will recognize this (unconsciously) at one point. Your body and mind gets so “late” that it’s almost time to go to sleep, and “prepare” by creating sleep hormones.
Tip 13: Turn off electronic devices as much as possible. Think of computers, cordless phones and cell phones, your modem etc. The electrical waves that emit these devices could have a great impact on our sleep. There are many discussions about the impact and potential harmful effects of radiation and electrical waves on health. A disturbed night’s sleep is also often mentioned here. Keihard evidence does not seem to be yet, but it is a fact that there are many researches, stories, experiences and coincidences that indicate that it is not entirely good to be exposed to all day and night. I will try to keep this in mind and I would recommend it. Here’s definitely another article about InSlaap.Because there is so much discussion and different sources of information about it, I want to get a deeper understanding of it before I make statements.
At any rate, it’s no harm to put them off
Tip 14: Try to practice good breathing habits throughout the day and do any breathing exercises before going to bed. Yoga Nidra can also offer a result.
Tip 15: Eat no more meals a few hours before going to bed. If your body is still busy digesting your food, this may wake you up. You can read more about this in the article ” Bad Sleep By Choice Nutrition “.
Tip 16: Drink herbal tea before going to bed. No ordinary tea (and certainly no coffee) where thein / caffeine is in it. This works just stimulating and wakes you up! Also do not drink too much tea due to peeing at night.
Tip 17: Also do not drink too much caffeine during the day. Limit your coffee to 2 to 3 cups a day. You can also stop drinking coffee as early as possible. I do not drink coffee anymore after 16:00.
Tip 18: Some foods promote the production of melatonin (sleep hormone). Examples of this are milk and bananas . That a cup of hot milk before going to sleep well is not a fool!
Tip 19: Stop snoozing! Yes, he’s got his snooze again, I know. I will not say more about it anymore. If you have not read the previous articles about snoozes yet, I recommend that you do that yet.
Tip 20: A hot shower, or better take a hot tub in the evening helps you relax and sleep well.
Tip 21: A plant in your room is top, but not too much! Too many plants in your bedroom keep your mind active.
Tip 22: Make sure it’s quiet in your bedroom. As far as possible than. This may sound logical but there are people who sleep with their TV!Not smart, it can prevent you from getting into a deep sleep, and in addition you wake up quickly when you get into a slight sleep. Light and deep sleep change each other so this happens several times a night, how this works, you can read in the article about the functioning of the sleep cycle .
Do you sleep with your TV?
Tip 23: Smoking and alcohol are bad for your sleep quality. Alcohol may make you fall asleep easier, but will make you sleep deeper and wake up sooner. (apart from the state you wake up in this morning). Smoking also has a negative effect on sleep quality. Stopping is often easier said than done. Do this with the help of an exercise program. This eCursus quit smoking has already given many people that extra boost (especially by awareness) to successfully quit smoking.
Tip 24: I’m very happy with an alarm clock application for my mobile called Sleep Cycle. This does not wake you up at a fixed time, but takes a small margin (for example, between 6:40 and 7:00) to wake you up when you’re in a slight sleep. (That can determine the app by analyzing your movement). You are getting a lot better and finer awake from a slight sleep. The biggest disadvantage of this is that you have to sleep with your mobile phone next to your head. I put my mobile on the airplane mode to limit electronic waves / wifi radiation.
Tip 25: Invest in a comfortable sleep system. Provide a good bed, mattress, duvet, pillow and bedding. To sleep well, you have to be well!Take care of bedding on the material of which it is made. Duvet covers of cotton ventilate better than overlays made of polyester. The same goes for duvets and pillows. Natural products better breathe that synthetic duvets that can feel a bit brooding. Both duvets and pillows have a lot of different qualities and you will need to find out what’s right for you. This also applies to mattresses. There are many types of mattresses and it differs per person to meet. What is your best mattress depends on many factors. Think about bodybuilding, weight and sleep .
And finally one more important sleep tip: Sleep enough! Yes, duh, make sure you sleep well enough. If you are completely broken every morning (and during the day), you will not sleep enough or not enough! Then it’s a good idea to go to bed, or to improve your sleep quality by applying the above-mentioned sleep tips. Did you already do the sleep test? I have made a test that will help you understand the quality of your sleep.
Improving your sleep using an effective method? The perfect sleep in 7 steps can help you with this. In this book (and e-course) by William van der Klaauw, initiator of sleepwijzer.net, you will find a proven and scientifically-based approach to solving sleep problems step by step. Even if you do not suffer from (severe) sleep problems, you can benefit from the 7-step method. It does not only help you sleep better at night, but also to have more energy throughout the day, to sit well in your skin and to live healthier.
Make a good night’s sleep
Of course, you do not need to apply all 25 sleep tips right away (to allow) a good night’s rest. Find out a few that appeal to you and do not reluctantly. I myself do a lot of the above tips, but I do not really do them all! I hope you found it a fun and useful article, and you have a good time to sleep better!
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