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Good Tips for Better Sleep

Is falling asleep a problem? Do you find yourself tossing and turning in your bed without reaching that point where you doze off and sleep like a log? Here are some basic tips that may help you.

Good Tips for Better SleepIn the course of the day

  • Try to get up at the same time each day
  • Make a habit of sleeping in your bed room – and not other places (such as the sofa etc.)
  • Exercise during the day and stay physically active (mostly during the daytime)
  • Try to avoid taking naps during the day – if possible
  • Expose yourself to generous amounts of daylight every day (alternatively another source of multi-spectrum light)

Before you go to bed

  • Steer clear of alcohol or caffeine at least one hour before you go to bed
  • Avoid vigorous exercise close to bedtime
  • Try to stick with regular bedtime routines (such as brushing teeth etc.)
  • You may benefit from engaging in relaxation techniques/meditation before you get into bed
  • Don’t snack before bedtime

When you are in bed

  • Don’t watch TV in bed
  • Avoid using your PC, tablet or other smartphone to read news, emails or surf the web in bed
  • You should generally attempt to have it as quiet as possible in your bedroom so you can find rest

Food and Beverages

  • You should not go to bed feeling hungry – but don’t eat later than one hour before you go to bed
  • Try to avoid foods that are high in sugar (also honey, syrup etc.) – they may make you jittery
  • Avoid drinking liquids within an hour before bedtime (so you don’t have to get up at night to go to the bathroom)
  • Bedtime snacks are only good if they are rich in tryptophan (a sleep-inducing amino acid), for instance walnuts, peanuts, cheese and crackers
  • You may drink mild teas like chamomile, passionflower, catnip, valerian, or kava.

Your bedroom

  • Make sure to keep your bedroom as dark as possible
  • Keep an even temperature (preferably on the cool side)
  • Make sure there is proper ventilation
  • Turn off anything that makes a noise (except for “white noise” such as fan or air filter)
  • Keep your bedroom tidy
  • Buy a quality mattress with the right firmness
  • Choose a pillow that suits you well
  • Sprinkle sleep-inducing scents on your bedding (lavender, vanilla, green apple etc.