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12 Tips for a good night’s sleep!

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.

What is a good night’s sleep?

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.

Twelve tips for a good night’s sleep

1. Ventilate the bedroom

You sleep better in a bedroom that is slightly cooler. Good ventilation is important to keep your bedroom fresh and cool.

2. Tidy up your bedroom to improve your sleep

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.

3. Sleep on a good mattress

Nothing sleeps better than a good bed with a mattress that is tailored to your needs . A pillow that suits you also helps you get a good night’s sleep.

4. Avoid alcohol and caffeine for a better night’s sleep

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.

5. Hot drink before bed

You can drink tea as an alternative to a hot drink. This is a herbal blend that promotes sleep.

6. Sleep enough hours

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.

7. Relaxation Exercises Before Sleeping

Your body can only sleep well if it can relax. You can help this by doing some mindfulness or yoga before going to bed.

8. Ensure a regular sleep rhythm

Your body can easily learn when it’s time to sleep. With a regular rhythm, your body adjusts to when you go to sleep.

9. The right light in the room for a better night’s sleep

The darker the room, the better you sleep. So with blackout curtains, and without night lights.

10. Get plenty of exercise throughout the day

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.

11. Screens off before going to sleep

Blue light from TV, smartphone and tablet screens inhibit the production of the sleep hormone melatonin.

12. Don’t try to force your sleep

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.

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Frequently Asked Questions

What is a good night's sleep?

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.

Which tips work for a good night's sleep?

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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