Sleeping better for dummies: 10 tips
Sleep and stress expert Peter Vaessen helps you to get a good night sleep tonight with these tips:
1. 'Make sure you have a regular routine, that's very important for your body. Try to go to bed at the same time every day and also wake up around the same time.’
2. ‘Take it easy during the hour before you go to sleep, so that your body can prepare itself for sleeping. Read a book, for example, or listen to relaxing music, take a warm shower or do some yoga excersises.’
3. ‘Turn off all your displays an hour before you go to sleep. The light of your television, computer, laptop and smartphone slows down the production of the sleep hormone melatonin and activates your brain. It's best to put your devices outside your bedroom to resist the temptation of using them.’
4. ‘Your bedroom has to be completely dark. Even the light of a device in standby modus decreases the production of melatonin and this decreases your quality of sleep.’
5. ‘Use your body during the day. Being active (for example cycling or walking) for 2.5 hours per week or sporting intensively for 1.5 hours per week will increase your quality of sleep. However, try to avoid excersising intesively 6 hours before sleeping because your body won't be ready to sleep yet.’
6. ‘Make sure you receive a lot of daylight in the morning to help your body to start up.’
7. ‘Activate your brain during the day. Tasks that need a lot of attention, cause mental fatigue. This will also give you a good sleep.’
8. 'Only use your bedroom for sleeping. That way, your body wil associate your bedroom with sleeping. It's better to game and study in another place.'
9. 'Sleep naked! To sleep well, your body should not be too warm.'
10. 'Don't drink too much caffeine. This activates your brain, which makes sleeping difficult. Coke, diet coke, energy drinks, coffee and tea contain caffeine. It takes 6 hours to lose only half of the caffeine in your body. This means that when you drink a cup of coffee with 200 milligramms of caffeine, there will still be 100 milligrams of caffeine in your body after six hours and 50 milligrams after 9 hours. It's best not to drink more than two cups of drinks that contain caffeine per day and to drink those in the morning.'