14 Golden Sleep Tips

Sleep tip 1: ensure sufficient daylight

Ensure at least an hour of daylight per day, preferably in the morning. This is necessary to properly stimulate your biological clock. So if possible, go outside in the morning or during lunch break to take a walk.

Sleep tip 2: move

Movement is necessary to feel good and therefore also to sleep better. So make sure to get a bit more movement throughout the day. For example, take the bike more often instead of the car or take a small walk every now and then.

Sleep tip 3: limit caffeine

The substance caffeine keeps you awake. Therefore, limit coffee to a few cups a day and not after 5 PM. But besides coffee, cola and tea also contain a stimulating substance, which disrupts sleep, that you should better limit.

Sleep tip 4: pay attention to what you eat and drink

What you eat and drink just before going to bed can greatly influence the quality of your sleep. Have a light and healthy meal before going to bed. Not too fatty, heavy, or spicy. Also, make sure you don't eat too late, ideally not 3 hours before you go to sleep.

Of course, you can have a glass of alcohol with your meal, but do not drink alcohol just before sleeping. This may help you fall asleep faster, but you won't quickly enter deep sleep, which means the quality of your sleep is not high.

Do you suffer a lot from poor sleep? Then eat sleep-promoting foods. Yogurt or milk, but also dates, bananas, and nut butter contain natural amino acids that promote sleep. These acids help you relax and induce sleep.

In addition to amino acids, serotonin also promotes sleep. Whole grain products – just like bananas and dark chocolate – are rich in serotonin and are therefore a great alternative as a sleep aid. Of course, you shouldn't eat too much of this, as a full stomach does not promote a good night's sleep.

Sleep tip 5: relax yourself

Ensure activities that help you relax. Watching TV in the evening can be relaxing, but reading a book might be even more so. Check how your body feels after a long day. If you have been sitting still a lot, an evening walk might be a better choice.

Additionally, meditation or yoga can help your body (and mind) relax even more. A warm bath or shower also helps to relax your body and mind.

Sleep tip 6: avoid screens

Do not use a computer, tablet, or phone for one hour before going to bed. The (blue) light from your screen keeps you awake instead of calming you down. Reduce the brightness of your screen as the evening progresses.

Sleep tip 7: prepare for your next day

It can bring a lot of peace if you prepare everything for your next day in advance. For example, set the table and lay out your clothes and bag. This way, you can sleep peacefully and have less stress in the morning.

Sleep tip 8: stop worrying

Worrying often occurs when you go to bed, yet this is the worst time because it keeps you awake. Keep a piece of paper and a pen next to your bed and write down your thoughts when you worry. This way, you can get it out of your head and become calmer. Additionally, you can also write down ideas that come to you at night right away. Good ideas often arise at night.

Sleep tip 9: ensure a regular sleep rhythm

It is good to have a regular sleep rhythm. This means going to bed and getting up at the same time as much as possible. This stimulates your natural sleep cycle, making it easier to fall asleep and wake up refreshed.

Sleep tip 10: ensure the right temperature

Make sure your bedroom is at a good temperature, not too cold but definitely not too warm. The ideal temperature is between 16 and 18 degrees. Do you find this cold? Then you might want to buy a thicker duvet. Once your head is warmer, you will fall asleep less quickly.

Also read everything about a weighted blanket in winter.

Sleep tip 11: invest in a good bed

A good bed and mattress provide good support. This allows your body to completely relax and sleep deeper. Unlike during the day, at night you want to experience as little as possible. Therefore, make sure your body doesn't wake up from external conditions, such as a bed that is not good.

Sleep tip 12: Use a weighted blanket

A weighted blanket can help you sleep better. In our opinion, the best sleep tip, because it has been proven that a weighted blanket provides a sense of security.

How does it work? In a nutshell, your nervous system has two modes: the 'fight or flight' mode or the 'rest and digest' mode. When you need to stay alert in a stressful situation and make the right choices, your body switches to the 'fight or flight' mode. This is the natural way for your body to cope well with this situation.

Do you have a busy and stressful life? Then your body doesn't easily switch to the 'rest and digest' mode, which can lead to restlessness and insomnia.

With a weighted blanket, your body is encouraged to switch to the 'rest and digest' mode. This is due to the scientifically proven principle of Deep Pressure Stimulation (DPS). The pressure you feel from the weight on your body is comparable to a firm hug, which relaxes your nervous system. Your body essentially surrenders to the comfort and warmth you experience. This helps a weighted blanket to relax you and fall asleep wonderfully.

Sleep tip 13: get up at the same time

We've told you before, but the quality of your sleep depends on a good sleep rhythm. This also includes the time you get up. As nice as sleeping in can be, it is very good to stick to a fixed time. This way, your biological clock stays on schedule.

Sleep tip 14: start the day energetically and healthily

Activate your body immediately when you wake up. You can do this by stretching for 5 minutes, doing a few exercises, or taking a walk. There are fun apps to help you start your morning actively.

Drink a refreshing glass of water after getting up to kickstart your internal system and start the day with a healthy breakfast.

We hope that these 14 sleep tips will help you. If you have any questions, feel free to contact us. We are happy to help!