5 tips if you sleep poorly
People who sleep well, I envy them. Those types who touch the mattress with their ear and are already gone. HOW THEN? I lie turning, reading, and cursing myself for being such a terrible sleeper for at least two hours (and then I'm lucky). And nothing really helps. Of course, there are some things that give me a slightly longer night's rest in the form of sleeping pills, but then you wake up so groggy that it's not really worth it. I wake up feeling more refreshed after three hours of sleep than after six hours with such a pill. Not ideal, then. But I have become a true expert by experience, so I gladly share my best tips with you.
1. A weighted blanket
This is my latest invention in the field of sleep problem-solving: the weighted blanket. And I put it right at number one because if you really suffer from (serious) sleep problems, such a blanket is definitely worth trying. They are not necessarily cheap but truly a good investment. And I was skeptical at first, because why would it help? It seems to apply a light pressure on your nervous system and that helps you relax. Hm-hm... I found it all a bit airy-fairy, but I must honestly admit: it really does help.
2. Use your bedroom only for sleeping
I lived in a studio for a while, where I lived, ate, and lounged in the same space. And for a bad sleeper, that's really a no-go. The space where your bed is and where you sleep should really only be used for that. I now have a separate bedroom and I immediately noticed so much difference. I still always read in bed, and that's actually already a no-go. If you want to get the most out of it, read on the couch and go to bed when you really want to sleep.
3. Don't exercise too late in the evening
For a while, I had sports class every Tuesday evening at 10:00 PM. And then finished at 11:00 PM. Totally awful. Because after exercising, you are fit, clear-headed, and energetic. Quite exhausted if you have that at 11:00 PM and before you calm down a bit, it's already two hours later. This also applies to work, by the way: always relax a bit after work before you can sleep. This is easy with a weekday job but can be a bit trickier with a hospitality job because you often work in the evenings. Stopping with hospitality was therefore also a conscious choice for me, partly due to the sleep problems.
4. Take melatonin/CBD
Yesss, I did say that you shouldn't take pills, but I find melatonin very relaxing. Melatonin is a substance that is already in our body, so I find that a bit different than taking a chemically comatose pill. Do pay attention to the dosage: I initially thought the more, the deeper the sleep, but that doesn't work. The ideal dosage is between 3 and 5 mg; if you go above that, it works the other way around. And then you sit upright in your bed, even more than usual. I also find CBD oil (in the form of pills) very relaxing to use occasionally. It doesn't really make me sleepy, but it does make me very relaxed.
5. Don't drink alcohol to sleep better
Some people swear by a glass of red wine before bed and maybe you do fall asleep faster, but it doesn't promote your sleep itself. Your sleep quality actually decreases with alcohol, even if you feel like you fell asleep quickly. Better go for a cup of tea with milk, or warm milk in general. Not too much tea, because if you have a bladder the size of mine, you'll get up on average eight times to go to the toilet afterwards.
