10x how to fall asleep easier
to sleep
As part of field research, we all went fondueing with cheese. The wine flowed abundantly and the cheese was shamelessly scraped from the pots. Around half past nine, I started yawning. ‘And Simoon, bedtime?’ Yep, they now know at the editorial office that at my home the lights go out before ten and the phone goes on airplane mode. I really need those hours to jump out of bed fully rested the next morning. Because yes, it's gym time again at seven o'clock.
A third of our lives, we lie under a warm blanket with our shutters closed. This not only processes the impressions of the day, but we also recharge our batteries during those hours for the next day. Yet nowadays we are nibbling away quite a bit of those important hours. We work through, we scroll through our timeline, or we lose ourselves in the latest Netflix series. All factors that make it difficult for us to fall asleep. Therefore, especially for the poor sleepers, ten tips to start the night better.
Around half past nine, I started yawning.
‘And Simoon, bedtime?’
- Don't drink more than two glasses of alcohol in the four hours before you go to bed. And also, it's better to skip coffee or other caffeinated drinks. Before you go to sleep, drink a nice cup of golden milk or a herbal tea. A banana can also be beneficial before sleeping because it contains a lot of the sleep hormone melatonin.
- Try to keep your food light if you still feel hungry late at night.
Go for something that is good and easily digestible and doesn't sit heavily in your stomach. For example, some sliced raw vegetables with a dollop of hummus or a
cup of miso soup. - Turn off your TV, laptop, or iPad on time. These devices emit too many stimuli and the light is not good for your sleep either. The bright light breaks down the melatonin in our body, and that substance is exactly what helps you fall asleep well.
- A warm shower or even better: a warm bed promotes the production of melatonin.
- Do a simple meditation or some quiet yoga exercises before going to sleep. This helps your body relax and clears your mind
to make. - Make sure it is not too warm in your bedroom. About 18 degrees is the ideal temperature for your sleep environment.
- Keep your bedroom free of electronic devices. The radiation from these devices is not exactly healthy for us and therefore certainly not conducive to our rest.
- Make sure you have a glass of water and pen and paper next to your bed. This way, you don't have to get out of bed at night if you're thirsty or when you want to write something down that you must not forget.
- If you still can't sleep, try to focus on your breathing. Breathe in slowly, hold your breath for a moment, and exhale
slowly. - Can't you really sleep? Don't keep tossing and turning, girlfriend, grab a book, read a few pages, and try again.
