What steps can you take to improve your sleep? We have gathered a ton of recommendations from different experts. Feel free to explore and discover what works best for you!
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All those recommendations aim to reduce your stress levels and relax your nervous system!
- Maintain a consistent wake-up time and go to bed when feeling tired in the evening.
- Create a calming evening routine by avoiding stimulating activities before bedtime, such as reading the news, watching exciting movies, using social media, or having emotional discussions.
- Take a warm, relaxing bath before going to sleep.
- Ensure that your bed is warm, but keep the room cool and well-ventilated.
- Go for an evening walk.
🥘 Food in the evening
- Choose easily digestible foods. Avoiding raw vegetables, salad, or heavy meals that might interfere with your ability to sleep well as they are harder to digest.
- To prevent waking up hungry during the night, have a small meal containing carbohydrates and fat before bedtime. Make sure to eat at least 2-3 hours before sleeping to avoid discomfort and maintain stable blood sugar levels.
🫖 Beverages in the evening
- Alcohol disrupts the normal pattern of REM sleep, resulting in poor-quality sleep, leaving you tired and groggy the next day.
- Drink 100-200 ml of fluid before bed - not too much or too little. Too much fluid increases the chance of waking up to use the bathroom. Too little fluid may make you thirsty and wake you up at night.
- Use a dim, orange lamp by your bedside. Blue light, especially at night, can disrupt sleep by suppressing melatonin production, causing problems with falling asleep, staying asleep, and feeling rested in the morning.
- Keep light levels low or pitch black at night. Consider using blackout curtains.
- Get sunlight exposure or bright light exposure within 30 minutes of waking up to help set your circadian rhythm. Consider buying a wake-up light.
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Disclaimer:
This page provides general information only and does not constitute the practice of medicine, nursing, or any other professional healthcare services. This includes giving medical advice, and no doctor/patient relationship is formed. Users should be aware that any use of the information provided is at their own risk. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay obtaining medical advice for any medical condition they may have and should seek the assistance of their healthcare professionals to address any such conditions.
