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"Wake up better with these sleep tips!"

Terrible! Tossing and turning for hours in the evening or a head full of thoughts. Pfff... How exhausting it is to lie awake. Fortunately, the internet is full of sleep tips. The question, however, is: What are the best sleep tips? And what can you do to structurally improve your sleep? In these blogs, we share our best sleep tips for a better night's rest.

The importance of a good night's sleep

Sleep is essential in a person's life. Just as much as eating and exercising. We need our sleep for the recovery of our body and mind. A good night's rest provides:

Perhaps that is why it is so shocking that figures from the CBS show that almost a quarter of the Dutch regularly sleep poorly.

Consequences of a sleep deficit

To show how serious a lack of sleep is, we present here a whole list of consequences of sleep deprivation:

  • A tired feeling;
  • Irritable. A rapid change between emotions;
  • Reduced focus;
  • Headache;
  • Lack of energy;
  • Slow response speed;
  • Weakened immune system;
  • Poorer muscle recovery after exercising;
  • More appetite;
  • Increased risk of depression;
  • Higher risk of cardiovascular diseases;
  • Faster skin aging;
  • Increased risk of Alzheimer's and dementia;
  • Increased risk of diabetes.

It's quite something! It's no wonder that the internet is full of the most diverse tips about sleep. The question remains, however; which sleep tips work and which do not?

A healthy rhythm

Everyone has a bad night sometimes. It can be caused by so many things. A scary dream, the position of the moon, noise in the street, a crying baby. You name it! In such cases, there are often few things you can do directly about the situation. A bad night's sleep is inevitable in such a case....

 

What many people do after a night of poor sleep is go to bed earlier the next evening. Or they try to sleep in. It sounds logical, catching up on extra hours in bed. Unfortunately, this has the opposite effect. You disrupt your own rhythm! Your body is used to a certain rhythm. Do you get up every day at 08:00? Then your body starts producing certain hormones around this time that make you wake up. Do you go to bed every evening at 23:00? Then your body starts producing melatonin around this time, making you fall asleep faster. By maintaining this rhythm, you actually rest better! Although sleeping in once in a while is also very nice :)

Sleep tips for a better night's rest

Get started with these sleep tips 11 tips for a better night's sleep.

  • Create the optimal bedroom

What do we mean by the optimal bedroom? Ensure optimal sleep conditions! Think of enough fresh air in your room, washing your bedding regularly, and good light regulation. Light controls the hormones that wake us up. In a completely dark room, you'll fall asleep faster because you produce more melatonin. Do you have trouble waking up in the morning? Then immediately open your blinds or curtains when you wake up. Waking up with natural light works wonders for your morning (mood).

  • Are you aware of your sleep needs

Many people assume they need 8 hours of sleep per day. Although an adult indeed needs an average of 8 hours of sleep per day, it varies for everyone. For some, 7 hours of sleep is enough; for others, 9 is too little. When you always stick to 8 hours of sleep while your body asks for 9, things go wrong. You cannot train yourself to get used to less sleep. Keep track of how rested you feel after 7 hours of sleep, 7.5 hours, 8 hours, etc. Write down how rested you feel in the morning. Maybe you've been missing half an hour of sleep all this time to perform optimally at work!

  • Move enough

Try to do a workout at least 2x per week. Besides that, it's also important to get enough movement during your day. A walk during your lunch break is great. But an evening walk is also a wonderful way to loosen up your body, get some fresh air, and clear your mind for the next day. Do you like going to the gym in the evening? Then try not to train too intensively and make sure you don't go to bed immediately after working out but rest on the couch for a while.

  • Ensure sufficient rest during the day

Just a moment for yourself. 5 minutes away from your computer screen, colleagues, or children and doing nothing. It sounds easy but for some people it seems impossible to do this. Especially when they are busy at work, or facing a presentation or test. It is precisely at these moments that it is important to take enough rest. By taking a little extra rest, you can then get back to work with concentration.

  • Go for optimal support

Er is geen specifiek wetenschappelijk bewijs dat een bepaald matras bijdraagt aan een betere nachtrust. Het is vooral belangrijk dat je matras niet te hard of te zacht is. Zo geniet je lichaam van de optimale ondersteuning terwijl je slaapt. Een matras is niet vaak de oorzaak van rugklachten maar kan deze wel erger maken. Kies voor een matras dat niet te hard ligt, maar waarin je ook niet te diep wegzakt. Een goed hoofdkussen is natuurlijk enorm belangrijk voor een goede nachtrust. Het zorgt voor de juiste ondersteuning van je rug en nekwervel. Een goed hoofdkussen heeft onder andere een juiste vorm, is elastisch, temperatuurgevoelig en past bij je lichaamsbouw. The side view of an orthopedic pillow Wist je dat de orthopedische hoofdkussens van Ella Health ervoor zorgen dat je automatisch een juiste houding aanneemt in bed? Het kussen vult de ruimte tussen matras en hoofd, de vulling zakt vervolgens zó in dat je wervelkolom een natuurlijke (rechte) positie aan kan nemen. Dit zorgt ervoor dat pijnklachten worden voorkomen. Naast het voorkomen van fysieke klachten helpt een orthopedisch kussen ook tegen snurken. Door een rechte positie aan te nemen wordt je ademhaling bevordert. Een in elkaar gezakte houding kan ervoor zorgen dat je luchtweg beklemd wordt waardoor je niet op een juiste manier ademhaalt tijdens je slaap. Het binnenkrijgen van voldoende zuurstof tijdens je slaap zorgt er daarnaast ook nog eens voor dat je beter uitgerust wakker wordt! Benieuwd waar een goed hoofdkussen aan moet voldoen?

  • Watch your diet

Nutrition also impacts your sleep. Especially foods with excessive fats and sugars are best avoided within 2 hours before you go to sleep. Limit yourself in the evening to light snacks such as a rice cake with chicken breast or bell pepper strips with hummus. Going to bed hungry is also not good for you. So you don't have to starve yourself before going to bed! 

three skewers, with tomato, mozzarella, basil, and balsamic vinegar.

Sometimes the tip is given to eat 'sleep-inducing food.' This often refers to milk or bananas because they contain tryptophan. A substance that makes you sleepy. However, this is a myth. Milk and bananas do contain tryptophan, but it is so little that you will not notice any effects. According to Gezondheidsnet, you would actually have to drink 2 to 3 liters of milk to become sleepy!

  • Avoid certain substances

Alcohol, nicotine, caffeine, and drugs. We probably don't need to explain to you why it's better to avoid these substances (in the evening) for a good night's sleep!

  • Get ready for tomorrow

Pack your things for tomorrow. Set your coffee maker ready so you only have to turn it on. Lay out your clothes, pack your bag. You name it! It saves you a lot of stress and mental effort, helping you fall asleep much faster.

  • Try a weighted blanket

Did you know that weighted blankets can greatly help you get a good night's sleep? Lying under a weighted blanket helps your body relax and start producing melatonin. Additionally, weighted blankets have a proven positive effect on anxiety, stress, and concentration! The effect of the weighted blanket is comparable to a warm, reassuring hug.

 

Relaxing with a weighted blanket

Try now for 30 days an weighted blanket from Ella Health. Our blankets are made of 100% organically certified cotton for the cover and blanket. In addition, our blankets are filled with hypoallergenic, non-toxic micro glass beads. This ensures you will not have an allergic reaction. Curious for more info about the weighted blanket? Read the article; What is a weighted blanket?

  • Limit screen use

We spend more and more hours glued to our phone, iPad, TV, and laptop. It's no wonder our sleep decreases. All that blue light coming from screens is not good for our sleep at all. Maybe that's also why more and more people experience trouble sleeping. Try to reduce your screen use especially in the evening. Put your smartphone or other screen away at least half an hour before you go to sleep! Can't manage that? At least turn on night mode on your phone. This filters some of the blue light, which is especially bad for your sleep. Or even better; turn off your phone when you go to bed! This prevents the urge to pick it up when you can't fall asleep.

  • Try a sleep diary!

The idea behind a sleep diary? Gaining insight into your sleep problems, needs, and sleep tips that work for you! In your sleep diary, you write every morning:

  • How you slept (well, restless, awake a lot);
  • How many hours of sleep you have had;
  • What time you went to bed and what time you got up;
  • What you did before going to bed;
  • Whether you used sleep tips. If so, did they work?
  • How did you feel when you woke up? (exhausted, a little tired, or fully rested)

Download your sleep diary here! Get insight into what works for you!

Help others!

What are your favorite sleep tips? Do you drink a cup of rooibos tea every night before going to bed? Leave a comment and help others get a better night's sleep! Dreaming away wonderfully in bed, you want that for everyone, don't you?

Frequently Asked Questions (FAQ)

 

What are effective sleep tips to wake up better?

Maintain a consistent sleep schedule, get enough exercise during the day, limit screen use before sleeping, and create a cool, dark bedroom. These habits improve your sleep quality and help you wake up feeling fresher.

Why does a fixed routine help with better sleep?

Your body temperature, melatonin production, and energy level follow an internal sleep-wake rhythm. By going to bed and waking up around the same time every day, you support this biological clock for deeper, more restorative sleep.

Does nutrition affect your sleep quality?

Yes, heavy or sugary meals before bedtime can disrupt your sleep. Choose light, balanced snacks and avoid caffeine, alcohol, and nicotine a few hours before going to bed.

What is the effect of a weighted blanket on your sleep?

A weighted blanket helps you fall asleep faster and sleep more deeply. The weight of the blanket stimulates the production of melatonin and serotonin, and reduces stress through deep pressure stimulation.

Does a sleep diary really help you sleep better?

Yes, a sleep diary provides insight into your sleep behavior, habits, and triggers. This helps you make targeted adjustments to your routines and discover the best personal sleep tips.
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