3 tips for anyone who experiences problems with sleeping through the night

Before we get to the tips for sleeping through the night, we want to tell you why is why sleeping through the night is so important. Together with falling asleep and sleep efficiency (the amount of hours you actually spending time asleep in bed) sleeping through the night is the most important indicator of your sleep quality. This three indicators determine how energetic, happy, and healthy you feel the next day.

Especially as you get older, sleeping through the night can become a problem. If you are over 65 years old, your melatonin production decreases and you spend less time in REM sleep. As a result, you wake up more often at night. Over 18% of men and as much as 25% of the women over 65 suffer from sleep maintenance problems.

There are many factors that can cause you to have difficulty sleeps through. Below you will find the most common:

• You need to (often) urinate
• Your partner snores; once awake, you stay awake because of that
• You experience stress; as soon as you wake up, you can't close your eyes again
• You are too warm
• Your child needs food at night
• You are anxious and tense and cannot find your calm
• You are scared and listen to every little sound
• You have had a scary dream and keep dreaming this dream over and over

There are many causes that lead to sleep problems. Fortunately, the tips below help to to make sleeping through the night easier.

Your diet may seem harmless, but it has a lot of influence on your sleep. The first tip: at least an hour before you go to sleep, have your last meal or snack to take.

Additionally, it is also important to carefully choose the type of food what you eat just before going to bed. Do not choose spicy, too much, or fatty foods, but go for a cup of yogurt, a piece of fruit, or a handful of nuts. These products are easy digestible and contain the substances tryptophan and magnesium. Tryptophan promotes the production of melatonin and magnesium help you relax. Very nice, because your body can produce these substances later age produces it less well on its own. And melatonin just happens to be the substance that helps you to to fall asleep AND to sleep through the night.

Many people swear by a 'nightcap' before going to bed. Yet, it's not a good plan. Alcohol may help you fall asleep faster, but it makes your sleep lighter. This can cause you to sleep restlessly and wake up often. It can therefore be the cause of problems for sleeping through the night.

The same goes for smoking. Do you smoke? Light your last cigarette or cigar then at least an hour before you go to sleep.

Deep and uninterrupted sleep can only happen if your bedroom is suitable for that. is suitable. This means that your room has a temperature of 16 to 18 degrees and is well is ventilated. Also, make sure to keep light out of the room, for example by investing in blackout curtains. This creates a dark space where you can sleep undisturbed. sleeping.

Additionally, invest in a weighted blanket. A weighted blanket applies subtle pressure to your body, that keeps this relaxed. This promotes sleeping through the night.

We hope that with these tips you can sleep well again. Do you have questions about sleeping through the night or using a weighted blanket for sleep problems? Feel free to contact us. We are happy to help you.