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Your good night’s sleep can make or break your day. Because if you fall asleep effortlessly, sleep through the night and get up again after enough hours, you feel a lot better. You get through the day full of energy and can do enough to doze off again that evening. A bad night’s sleep hinders you during the day and also negatively affects your sleep afterwards, a vicious circle that you would rather not end up in. With these tips for a good night’s sleep, you don’t have to worry about that.
Of course, longer sleep times apply to children, depending on their age and growth. But once an adult, the sleep requirement of every human being is about 7 to 9 hours a night. The duration of your sleep is important, but the quality of it makes your sleep good or bad. A good night’s sleep is of such a quality that you doze off within half an hour, do not wake up too often and wake up rested in the morning.
You sleep better in a bedroom that is slightly cooler. Good ventilation is important to keep your bedroom fresh and cool.
A bedroom is for sleeping and possibly having sex. Therefore, keep your bed for these activities and not for reading or doing puzzles. And keep the rest of the room as tidy as possible.
Alcohol makes you fall asleep faster, but its quality is lousy. It is therefore better not to use alcohol in the evening. It is also better to avoid drinks with caffeine such as coffee, cola and tea.
You can drink tea as an alternative to a hot drink. This is a herbal blend that promotes sleep.
Sleeping too little makes it difficult for you to get through the next day without feeling broke or tired. But staying in your bed for too long is not ideal either. Between 7 and 9 hours a night is ideal. Read here how many hours you really need in a handy overview.
Your body can only sleep well if it can relax. You can help this by doing some mindfulness or yoga before going to bed.
Your body can easily learn when it’s time to sleep. With a regular rhythm, your body adjusts to when you go to sleep.
The darker the room, the better you sleep. So with blackout curtains, and without night lights.
Those who exercise moderately to intensively for at least 30 minutes every day will sleep better. Gym, walking or exercise exercises for the elderly are great for this.
Blue light from TV, smartphone and tablet screens inhibit the production of the sleep hormone melatonin.
Does it not work? Get out of bed and read a book in another room. Try to distract your mind from not being able to sleep and try to fall asleep again in your bed half an hour later.
Frequently Asked Questions
A good night's sleep lasts between 7 and 9 hours and is of good quality. You fall asleep within half an hour, wake up little in between, and wake up feeling rested.
You get an excellent night's sleep in a good bed in a dark, tidy room. Your body is relaxed after sufficient exercise and has no recent influence from alcohol, caffeine or screens.
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