Below you will find a list of various tips & tricks to improve your sleep. Importantly, these tips will not have a guaranteed instant effect. It is much more a guide to a lasting improvement in your sleep behavior. Even if these tips will help you improve your sleep behavior, it is still advisable to consult a doctor or sleep expert. Only with the help of such experts can diagnoses be made and serious sleep disorders treated accordingly.
Also check out our knowledge page “Sleep Disorders“. There we discuss the topic of sleep disorders in general and explain how to recognize an advanced sleep disorder, also called “sleep apnea“.
1. Sleep plan
Stick to a sleep planwith the same bedtime and wake up on weekends. This helps to regulate your body’s watch and can help you fall asleep and sleep at night.
3. Power napping
If you have insomnia, avoid naps, especially in the afternoon. Power napping can help you survive the day. However, if you find that you cannot fall asleep before bed, it may be helpful to avoid even short naps.
Stick to a sleep plan with the same bedtime and wake up on weekends. This helps to regulate your body’s watch and can help you fall asleep and sleep at night.
Train daily. Strong training is best, but even light training is better than no activity. Exercise at any time of the day, but not at the expense of your sleep.
Rate your room. Design your sleeping environment to determine the conditions you need for sleep. Your bedroom should be cool –between 15.5°C and 19.5°C. Your bedroom should also be free of noises that can interfere with your sleep. Finally, your bedroom should be free of light. Check your room for noise or other distractions. This includes sleep disturbances of a bed partner such as snoring. Use blackout curtains, eyescreens, earplugs, white noise devices, humidifiers, fans, and other devices.
Use bright light to manage your daily rhythm. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your daily rhythm at bay.
Sleep on a comfortable mattressand pillows. Make sure your mattress is comfortable and supportive. The one you’ve been using for years may have exceeded their life expectancy – about 9 or 10 years for most high-quality mattresses. Have comfortable pillows and make the room attractive and inviting to sleep, but also free of allergensthat could affect you, and items that could cause you to slip or fall when you have to get up at night.
Avoid alcohol, cigarettes and heavy meals in theevening. Alcohol, cigarettes and caffeinecan disrupt sleep. Eating large or spicy meals can lead to indigestion, which can make sleeping difficult. If you can, avoid eating large meals two to three hours before bedtime. Try a light snack 45 minutes before bedif you’re still hungry.
Relax. Your body needs time to switch to sleep mode. So spend the last hour before bed with a soothing activity such as reading. In some people, using an electronic device such as a laptop can make it difficult to fall asleep because the particular type of light emanating from the screens of these devices activates the brain. If you have insomnia, avoid electronics before bedtime or in the middle of the night.
If you still have insomnia, don’t hesitate to talk to your doctor or see a sleep expert. You can also benefit from taking sleep in a sleep diary to help you rate common patterns or questions so you can see with your sleep or sleep habits.
Regardless of the success or failure in implementing these tips & tricks, we recommend professional support from a doctor or sleep expert. Only these can prescribe a targeted treatment to you by means of a diagnosis.
If you can’t sleep, go to another room and relax until you feel tired. Remove work materials, computers, and TVs from the sleeping environment. Use your bed only for sleep and sexto strengthen the association between bed and sleep. If you associate a particular activity or item with sleep anxiety, omit it from your bedtime routine