Samen onder de Ella XL verzwaringsdeken

"Wake up better with these sleep tips!"

Terrible! Tossing and turning for hours in the evening or a head full of thoughts. Pfff… Staying awake is so exhausting. Fortunately, the internet is full of sleep tips. The question 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 human life. Just as much as food and movement. 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 nearly a quarter of the Dutch regularly sleep poorly."

Consequences of sleep deprivation

"To show how serious a sleep deficit is, we present here a whole laundry list of consequences of a sleep deficit:"
  • A tired feeling;
  • Irritable. A quick switch between emotions;
  • Decreased focus;
  • Headache;
  • Lack of energy;
  • Reaction speed;
  • Reduced immune system;
  • Poor recovery of muscles after exercising;
  • More appetite;
  • Increased risk of depression;
  • More chance of heart and vascular diseases;
  • Faster skin aging;
  • Increased risk of Alzheimer’s and dementia;
  • Increased risk of diabetes.
"It's quite something! It's not surprising that the internet is filled with a wide variety of tips about sleep. However, the question remains; which sleep tips work and which do not?"

A healthy rhythm

Everyone has had a bad night at some point. It can be caused by so many things. A scary dream, the position of the moon, noise on 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 cases.... 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, of course, to catch up on some extra hours in your bed. Unfortunately, this actually has the opposite effect. You disrupt your own rhythm! Your body is accustomed to a certain rhythm. Do you get up every day at 08:00? Then your body starts producing certain hormones around this time that help you wake up. Do you go to bed every night at 23:00? Then your body starts producing melatonin around this time, which helps you fall asleep faster. By maintaining this rhythm, you can relax 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 sufficient fresh air in your room, regularly washing your bedding, and good regulation of light. Light controls the hormones that wake us up. In a completely dark room, you will fall asleep faster because you produce more melatonin. "Do you have trouble waking up in the morning? Then immediately open your shutters or curtains as soon as you wake up. Waking up with natural light works wonders for your morning mood."
  • Are you aware of your sleep needs?
Many people assume that 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, while for others, 9 is too little. When you always stick to 8 hours of sleep while your body is asking for 9, things can go very wrong. You cannot train yourself to get used to less sleep. "Take note of how rested you feel after 7 hours of sleep, 7.5 hours of sleep, 8 hours of sleep, etc. Write down how rested you feel in the morning. Maybe you've been shorting yourself half an hour of sleep all this time to perform optimally at work!"
  • Get enough exercise
"Try to do a workout at least 2 times a week. Additionally, it is also important to get enough movement during your day. Taking 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 intensely and make sure you don't go to bed right after working out, but take some time to relax on the couch first.
  • 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, facing a presentation or exam. 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 focus.
  • Go for optimal support
There is no specific scientific evidence that a particular mattress contributes to better sleep. It is especially important that your mattress is neither too hard nor too soft. This way, your body enjoys optimal support while you sleep. A mattress is not often the cause of back pain but can make it worse. Choose a mattress that is not too hard, but in which you also do not sink too deeply. A good pillow is of course extremely important for a good night's sleep. It provides the right support for your back and neck vertebrae. A good pillow has, among other things, the right shape, is elastic, temperature-sensitive, and fits your body structure. The side view of an orthopedic pillow Did you know that the orthopedic pillows from Ella Health ensure that you automatically adopt the correct posture in bed? The pillow fills the space between the mattress and your head, the filling then sinks in such a way that your spine can take on a natural (straight) position. This helps to prevent pain complaints. In addition to preventing physical complaints, an orthopedic pillow also helps against snoring. By adopting a straight position, your breathing is improved. A slumped posture can cause your airway to become constricted, which means you do not breathe properly during your sleep. Getting enough oxygen during your sleep also ensures that you wake up feeling more refreshed! Curious what a good pillow should meet?
  • Pay attention to your diet
Food also impacts your sleep. Especially foods high in fats and sugars should be avoided within 2 hours of going to bed. Limit yourself in the evening to light snacks like 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 foods'. 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 won't notice any effects. According to Gezondheidsnet, you would actually need 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. Get your coffee maker ready so you just have to turn it on. Lay out your clothes, pack your bag. You name it! It saves you a lot of stress and thinking, which will help you fall asleep much faster.
  • Try a weighted blanket
Did you know that weighted blankets can greatly help you achieve a good night's sleep? Lying under a weighted blanket helps your body relax and starts the production of 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 a weighted blanket from Ella Health for 30 days yourself now. Our blankets are made from 100% organic certified cotton for the cover and blanket. In addition, our blankets are filled with hypoallergenic, non-toxic micro-glass beads. This ensures that you will not have an allergic reaction. Curious about more info on the weighted blanket? Read the article; What is a weighted blanket?
  • Limit screen use
"We are spending more and more hours glued to our phone, iPad, TV, and laptop. It's not surprising that our sleep is decreasing. All that blue light coming from screens is not good for our sleep at all. Perhaps that's also the reason why more and more people are experiencing difficulty sleeping. Try to reduce your screen time, especially in the evening. Put away your smartphone or other screens at least half an hour before you go to sleep!" "If you can't manage it, at least turn on night mode on your phone. This helps filter out the blue light, which is especially bad for your sleep. Or even better; turn off your phone when you go to bed! This way, you prevent the urge to grab it 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, restlessly, woke up a lot);
  • How many hours of sleep have you had;
  • What time you went to bed and what time you got up;
  • What you did before you went to bed;
  • "If you have used sleep tips. If so, did they work?"
  • How did you feel when you woke up? (exhausted, a little tired, or completely rested)
Download your sleep diary here! Ensure insight into what works for you!

Help others!

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