Are you a restless sleeper? try these 7 tips

Are you a restless sleeper? try these 7 tips
Are you a restless sleeper? try these 7 tips

Are you known as a restless sleeper? We have listed a number of tips so that you can get through the night peacefully from now on.

1. Light in the morning

Your sleeping ritual does not start in the evening. Try to start your morning energized by opening the curtains as soon as you wake up and letting in natural light. In the winter months this can be a bit more difficult. In this case, you could opt for a light therapy lamp. Scientists recommend going outside immediately in the morning whenever possible. Walking outside is even more effective than sitting inside with the curtains/windows open.

2. Evening ritual

Try not to do anything that has to do with a specific goal in the evening. For example, consider an assignment for school or work. If you sleep restlessly, the aim is to be as unproductive as possible in the evening. Do things that relax you. Think of a warm bath, reading or listening to a podcast.

3. Bedroom

Make sure your bedroom is really a bedroom. Use relaxed, neutral colors and try to keep your room as tidy as possible. It is also not convenient to put your phone next to your bed. Put your phone in a cupboard a little further from your bed. By having as few distractions as possible, you are less likely to feel anxious and sleep restlessly.

4. Cool temperature

Your body temperature will have to drop if you want to fall asleep peacefully. So make sure your room is cool when you go to sleep. Open your windows an hour in advance and take a warm shower or bath beforehand.

Also read: Aha: this is how much deep sleep you really need

5. No Electronics

We get it. It is very tempting to watch a series or movie in bed before going to sleep. There is a good chance that you will fall asleep in the meantime. It is advised to turn off all electronics half an hour before you want to fall asleep. Artificial (blue) light disrupts your sleep.

6. Fixed times

Try to get up at a fixed time as much as possible. Even on weekends or if you’ve had a bad night, it’s recommended to get up around the same time. You develop a nice sleep rhythm. Your body knows exactly where it stands.

7. Dark Room

A dark environment causes your body to produce melatonin (the sleep hormone). Try to do everything you can to get your room as dark and quiet as possible. So opt for blackout curtains or shutters.

8. Sports

Many people feel the need to go to sleep at the end of the afternoon. The famous afternoon nap. Now, an afternoon nap isn’t always a bad idea, but if you want to make sure you can sleep peacefully at night, it’s better to get moving. A workout in the afternoon contributes to a good night’s sleep. You really don’t have to do an extensive workout. Half an hour of exercise already works wonders. For example, take your sportswear with you after work, so that you can go straight to the gym after work. After this you come home with a satisfied feeling and you can immediately start your evening ritual after dinner.

Are you or do you know a restless sleeper?

Also read: Do you and your partner have a different sleep schedule? That’s how you deal with this

Photo: GettyImages

The article is in Dutch

Tags: restless sleeper tips

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