What is a good night's sleep and how do you achieve it?

A 'good night's sleep' means for adults (18 to 65 years) 7 to 9 hours of sleep per night. For older adults (65+) 7 to 8 hours is sufficient. Besides the duration, the quality of sleep is also important. It's a good sign if you wake up in the morning feeling refreshed. If this is not the case, then your sleep has not been good.

More than 10% of young people and adults sleep less than recommended. And the consequences of a bad night are significant:

• Poor concentration
• Forgetful
• High chance of accidents
• Greater chance of diabetes
• More feelings of anxiety
• More feelings of loneliness
• Weight gain
• Less visibility
• A reduced reaction capacity

Do you want to benefit from a good night's sleep again? Then we have a dozen tips for you! We hope that with these, you will experience a good night's sleep again.

1. Never sleep too long

This may sound a bit contradictory, but a good and long night's sleep is not the same. We need between 7 and 9 hours of sleep per night. Less can eventually lead to sleep deprivation. Do you notice that you need more sleep? Then something else is often going on. Discuss it with your doctor.

2. A good sleep rhythm and a nice sleeping place help

Help your body out and establish a good rhythm; go to bed at a fixed time and get up at a fixed time. This way, your body knows when to go to bed and when to get up.

Also, ensure a fixed and pleasant place to sleep. Make sure your bed is meant for sleeping. Many people puzzle or work from bed and unintentionally teach their body that it should do something other than sleep there. This disrupts your rhythm.

3. Move enough

Stay active throughout the day. You sleep much better if you engage in moderate physical activity for at least 30 minutes a day. Think of walking or cycling, for example. When you go for a walk in the evening, you can clear your mind.

4. Practice yoga or mindfulness

Yoga and mindfulness can help you relax and give a place to the daily hustle. By doing a few physical and mental yoga or mindfulness exercises daily, you learn to let go of your worries. There are various apps and YouTube videos that can support you in this.

5. Set aside a worry quarter

Do you find it difficult to fall asleep in the evening? Then setting aside a worry quarter can help. During this quarter, you can process your thoughts from the day.

Want to know more about how to fall asleep better? Read our blog article: Sleep problems; these are the causes and how to get rid of them!

6. Avoid alcohol before going to sleep

Alcohol seems to help for a good night's sleep. And alcohol also helps you fall asleep faster. However, it does not help with the quality of your sleep. Just like caffeinated drinks, it's better to avoid wine, beer, or spirits.

7. Ensure a good night's sleep with a weighted blanket

Weighted blankets are the latest way to help poor sleepers achieve a good night's rest. The pressure that a weighted blanket exerts on the body promotes the production of serotonin and melatonin, allowing you to experience a good night's sleep again.

8. Take your time for it

Better sleep takes time. Have you not been sleeping well for a while? It may take some time before your sleep improves. You need to get into a rhythm. Try the tips above for at least two months. Consider it as training.