Ideally you should wake up rested in the
morning, without the need for an alarm clock, and feel refreshed and
full of energy all day. If you have issues sleeping, either because you
cannot fall asleep or because you wake up during the night, or if you
do not feel rested when you wake up, some of the following advice might
help you find out how to sleep better. Basically, you need to improve
on what is called your sleep
sure that you get plenty
of fresh air outside. Preferably you
should soak up a bit of sunshine every day. Even if the sun is not
shining and it is cold and wet outside, you should still get out there.
Natural daylight regulates our biological clock and results in the
release of the hormone melatonin, which plays a big part in building a
well balanced sleeping pattern.
on a cloudy day sunlight can reach
3000 lumens, where some of the strongest indoor light only reaches 400
lumens. Sunlight also increases
production of serotonin that can aide
in limiting tiredness and depression, and prepare the body to produce
sure that you exercise
every day. Numerous studies show that
regular exercise for at least 30 minutes a day not only helps get to REM
sleep earlier, but also increases the quality of the various
before you sleep (not including sex, luckily!) can, however, make it
harder to fall
sleep. Instead you should try to get your daily exercise in the morning
or least as early in the day as possible. Avoid exercising after 7pm!
Try to plan a daily shift between physical activities and less
active, relaxing activities up to 3 hours before you go to bed. Read a
good book, listen to relaxing music or take a quiet walk.
avoid strong light right before bedtime. This will delay your melatonin
production, which will pick back up later in the night,
and make you
feel groggy in the morning.
Make sure that you go to bed at decent time.
Before electricity was invented people went to bed just after sunset.
Animals do the same. Nuff said. You will sleep better if you go to bed
before 10:30 pm, trust us on this one.
Have a warm bath or
shower before you go to bed. The point of this is that it
makes you feel relaxed and comfortable. Also a bath raises your body
temperature, which falls back down during sleep.
believe that when
the body temperature is raised before bed and then falls when you go to
bed, it will be easier to fall asleep and as a bonus, you will also
with high sugar content or carbohydrates before
cake, candy, coke, potato chips etc. act as stimulants that make your
rise, and will thereby disturb you sleep. Later in the night, when your
blood sugar suddenly falls to again, you may wake up and not be able to
go back to sleep.
Avoid products containing caffeine. Caffeine is not efficiently
transposed in the body, and the effect can therefore be felt for a long
time after ingestion. Even a cup of afternoon coffee (or even tea) or
just a cup of cocoa can mess with people's sleep
a general rule, don't drink
anything caffeinated after 2pm. Even
if you think that a cup of coffee before bedtime does not disturb you,
studies paint a very different picture. Caffeine stimulates the
sympathetic part of the brain (the “fight or flight” part) in the
autonomic nervous system as well as the adrenal and thyroid glands,
which are some of the most important glands in the body's endocrine
system, making it difficult for you to fall asleep.
should also be aware that even a single glass of alcohol before bed
price. You may think that alcohol helps you go to sleep by relaxing
you and this is true, but the effect is normally very short term, and
experience waking up again and not being able to go back to
prevents you from entering the deeper stages of
sleep, where your body achieves maximum regeneration.
relaxes your body to a point where snoring will be much more common! Be
very careful with drinking
control of your (or your partners) snoring, and of your healthy
sleep habits. Snoring is a common
problem and can be incredibly disturbing for the snorer and other
people in the bedroom. There are many remedies available, some more
effective than others. Try to avoid chemical ones, especially
prescription or over the counter sleeping
aids. Instead you should
focus on the many
natural remedies that are proven to decrease, or
completely cure, snoring. Another option is to review some anti
snoring devices that
can also help you and your partner to achieve a full night’s sleep.
you should really consider using a sleep
diary. It will bring your problems to light if you are a
troubled sleeper. You can use a regular logbook or a handy smartphone
the importance of a high quality bed cannot be underestimated. This is
why many companies - such as Sleep
Innovations - produce beds that improve the quality of your
sleep considerably, so be sure to check out their line.
you ever considered that you might be using a sleeping position that's
not good for you? Sleeping positions can have a drastic impact on the
quality of your sleep. The website How Sleep Works has a nice overview of some of the most common sleeping positions that help to reduce snoring.
to the Snoring