Keen to fall asleep faster and better?
1. Avoid alcohol, caffeine and nicotine
A glass of alcohol you help you fall asleep faster. In fact, we don’t call it a ‘night cap’ for nothing. However, in the second half of the night you will sleep worse because alcohol disturbs your REM sleep and makes you a lot more restless at night. So make sure you stop drinking alcohol at least a few hours before you hit the hay. The same goes for nicotine, which increases your blood pressure, heart rate and brain activity.
Also avoid caffeine a few hours before you go to sleep. Caffeine has a stimulating effect and keeps you awake at night. Try to drink a cup of coffee only in the morning. And remember that green tea, black tea and cola also contain caffeine!
2. No blue light - so screens off!
The blue light coming from the screen of your smartphone, tablet, computes and TV is another culprit. The light is similar to daylight and influences the production of melatonin, the sleep hormone. Blue light confuses your brain and disturbs your sleep pattern. We recommend avoiding screens in the evening.
Tip: you still like to use your smartphone or tablet in the evening? Most devices have a setting that ensures they no longer emit blue light after a certain time. You will see a more yellowish, warm colour instead.
3. Make it quiet
Do disturbing noises keep you awake at night? We all know the feeling: a snoring partner or annoying traffic noise from outside that just won’t let us sleep. Or maybe you sleep with the TV on? These sounds can keep you from falling into a deep sleep. So make sure the room as quiet as possible.
Tip: have you ever tried ear plugs? The smart Sleepbuds by Bose shut out disturbing noises and improve your sleep.
4. Eat a light meal
We recommend that you don’t eat heavy or oily meals at least three hours before bedtime. It’s also a good idea to avoid spicy dishes. Sleeping on an empty stomach is pointless though, because the stomach contracts and keeps you from falling asleep. So it is best to eat a light meal in the evening.
Everything that contains tryptophan is a good idea. This is an amino acid that is necessary for the production of the sleep hormone melatonin and therefore stimulates sleep.
You can find tryptophan in:
- bananas, dates and dried plums
- milk and cheese
- tuna and poultry
- chickpeas and lentils
5. Active lifestyle
Sufficient exercise during the day is essential for a good night's sleep. The more active your day was, the better your night will be. So try to exercise regularly. Moreover, it has been clearly proven that overweight people struggle with sleep apnea more frequently. The opposite is also true: people who don’t sleep well or have an irregular sleeping pattern run a greater risk of becoming overweight in the long term. People who don’t sleep enough are also more likely to eat unhealthy snacks.
Important note: avoid intensive exercise late at night. It increases your adrenaline levels and makes you fall asleep less quickly. In the evening, opt for some light, relaxing yoga exercises or a short walk.
6. Heating off!
When your body cools down, you will sleep better. That's why it's best to turn off the heating when you go to sleep, to cool down the room. A temperature of 15 to 16 °C is ideal to sleep in. Also try to leave the window in your room open for a quarter of an hour every day. It is also a good idea to ventilate your room regularly if you suffer from allergies. That will also boost the lifespan of your mattress.
7. Day light during the day and darkness at night
If you are sufficiently exposed to daylight during the day, your internal clock will run properly. So make sure that you get enough daylight in the morning. That way, your body will know that it is time to wake up. Try to avoid artificial light before bedtime and make sure you have good blackout curtains in your room. In a dark room your brain will get the signal that it is time to go to sleep.
Tip: struggling to make your room dark? Try the fun sleeping mask by Hästens, with its signature blue and white checks.
8. A pleasant atmosphere
Go to sleep in a room where you can relax. Make sure it is not too cluttered. We advise against bright colours in the bedroom. But first and foremost, choose an interior you feel comfortable in. You are more likely to unwind in a room you like and you enjoy spending time in.
Need inspiration for your bedroom design? Take a look at our creations!
Extra tip: perhaps the most important tip is to invest in a good bed. Come and visit us. Together we will find the bed of your dreams!
Do you have any more questions? Don’t hesitate to visit our showroom or contact us. Together we will see how we can improve your sleep.