Struggling to fall asleep? these tips can help!
Many people in the Netherlands are dissatisfied with their sleep. Insomnia often arises due to stress or a busy day. While it’s not a big deal if it happens occasionally, it can easily become a pattern. So, what can you do about it?
When it gets dark, the production of melatonin, a sleep hormone, increases. This makes us feel sleepy and less alert. When it becomes light, the opposite happens. Many people’s sleep cycles are disrupted—falling asleep is difficult, but once asleep, the sleep itself is fine. However, getting up in the morning becomes a struggle.
No coffee
We all know that coffee gives us energy and is the perfect pick-me-up in the morning. That’s why it’s smart to avoid coffee in the evening. Coffee keeps you awake and will interfere with your ability to fall asleep.
Physical activity
After a day filled with physical activity and movement, you’ll find it easier to fall asleep at night. The quality of your sleep improves if you go for an evening walk, swim, or bike ride.
Dim the lights
Two hours before going to bed, it’s a good idea to dim the lights in your home or bedroom. Light some candles or use a sleep mask. Lower the brightness of your phone or laptop before bed by switching to night mode, which changes the screen’s colour. Make sure to turn off anything that emits light or noise, as it can be distracting.
Supplements
Magnesium and melatonin supplements can help improve your sleep by promoting deeper rest, allowing you to wake up refreshed. A deficiency in either of these can lead to restless sleep or waking up in the middle of the night.
Hide your clock
Constantly checking the time when you can’t sleep can work against you. Avoid letting the ticking minutes distract you by keeping the clock out of sight.
Cool room
Yes, you read that right—a cool room can help you fall asleep faster! A lower room temperature encourages better sleep. Make sure fresh air is circulating by opening your window a bit.
Keep busy
If falling asleep isn’t working, reset yourself like you would with a frozen computer. Get up, grab a glass of water from the kitchen, or read a book, which can be a very sleep-inducing activity. A light snack like warm milk, tea, yogurt, or a handful of nuts might also help.
