Tips & Tricks

Are you a restless sleeper? Try these tips!

Are you known as a restless sleeper? Is it affecting you and those around you? I’ve listed a couple of tips for you to help you get through the night peacefully!

  1. Light in the morning

Your sleeping ritual doesn’t start in the evening. Try to start your morning energised by opening the curtains as soon as you wake up and letting in natural light. In the winter months, this can be a bit more difficult. In this case, you could opt for a light therapy lamp. Scientists recommend going outside in the morning whenever possible. Walking outside is even more effective than sitting inside with the curtains/windows open.

2. Evening ritual

Try not to do anything that has to do with a specific goal in the evening. For example, an assignment for school or work. If you sleep restlessly, the aim is to be as unproductive as possible in the evening. Do things that relax you. Think of a warm bath, reading, or listening to a podcast.

3. Bedroom

Make sure your bedroom is used as a bedroom. Use relaxed, neutral colours, and try to keep your room as tidy as possible. It’s also not convenient to put your phone next to your bed. Put your phone in a cupboard a little further from your bed. By having as few distractions as possible, you’re less likely to feel anxious and sleep restlessly.

4. Cool temperature

Your body temperature will have to drop if you want to fall asleep peacefully. So, make sure your room is cool when you go to sleep. Open your windows an hour in advance and take a warm shower or bath beforehand.

Free Photo of Person Holding Alarm Clock Stock Photo

5. No electronics

It’s very tempting to watch a series or film in bed before going to sleep. There’s a good chance that you’ll fall asleep in the meantime. However, it’s advised to turn off all electronics half an hour before you want to fall asleep. Artificial (blue) light disrupts your sleep.

6. Set times

Try to get up at a set time as much as possible. Even on weekends or if you’ve had a bad night, it’s recommended to get up around the same time. You’ll develop a nice sleep rhythm. Your body knows exactly where it stands.

7. Dark space

A dark environment causes your body to produce melatonin (the sleep hormone). Try to do everything you can to get your room as dark and quiet as possible. So, opt for blackout curtains or shutters.

8. Sports

Many people feel the need to go to sleep at the end of the afternoon. The famous afternoon nap. Now, an afternoon nap isn’t always a bad idea, but if you want to be sure that you can sleep peacefully at night, it’s better to do a workout instead. A workout in the afternoon contributes to a good night’s sleep. You don’t have to do an extensive workout. Half an hour of exercise works wonders. For example, take your sportswear with you after work, so that you can go straight to the gym after work. After this, you come home with a satisfied feeling and you can start your evening ritual after dinner.

Free Woman Sleeping Stock Photo

Love, Skye Lewis ❀

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