Are you known as a restless sleeper? We have listed a number of tips so that you can spend the night peacefully from now on.
1. Light in the morning
Your sleep ritual doesn’t start in the evening. Try to start the day energetically 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 may want to opt for a phototherapy lamp. Scientists recommend going out 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 a school or work assignment. If you sleep restlessly, the goal is to be as unproductive as possible in the evening. Do things that relax you. Think about taking a hot bath, reading, or listening to a podcast.
3. Bedroom
Make sure your bedroom is truly a bedroom. Use neutral and relaxed colors and try to keep your room as tidy as possible. It is also not convenient to put the phone next to the bed. Put the phone in a closet a little further away from the bed. By having as few distractions as possible, you are less likely to feel anxious and restless sleep.
4. Cold temperature
Your body temperature will need to drop if you want to fall asleep peacefully. So make sure your room is cool when you go to sleep. Open the windows an hour earlier and take a hot shower or bath early.
Read also: Aha: that’s how much deep sleep you really need
5. No electronics
We have it. It is very tempting to watch a series or movie in bed before going to sleep. There’s a good chance you’ll fall asleep in the meantime. We recommend that you turn off all electronic devices half an hour before you want to fall asleep. Artificial (blue) light disturbs sleep.
6. Fixed times
Try to get up as much as possible at a set time. Even on weekends or if you’ve had a bad night, we recommend getting up around the same time. You develop a nice sleep rhythm. Your body knows exactly where it is.
7. Dark room
A dark environment causes your body to produce melatonin (the sleep hormone). Try to do everything possible to make your room as dark and quiet as possible. So opt for blackout curtains or blinds.
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 get a good night’s sleep, you better get a move on. An afternoon workout contributes to a good night’s sleep. There is really no need to do an extended workout. Half an hour of exercise already works wonders. For example, bring your sportswear with you after work so you can hit the gym right after work. After this you return home with a feeling of satisfaction and you can immediately start the evening ritual after dinner.
Are you or do you know a restless sleeper?
Read also: Do you and your partner have a different sleep schedule? This is how you approach this problem
Photo: Getty Images
Bron: Bustle.com
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