How to improve your sleep | Use these tips right away

Sleep deeper and better | 8 tips for better nights

Optimal nights

A good night's sleep is extremely important for everyone. For example, good sleep can ensure that your brain has the time and opportunity to cleanse itself. A good night's sleep can also ensure that you go through life more cheerfully, have more energy and simply feel better about yourself. Yet research shows that more than a quarter of the Dutch suffer from sleep problems and more than 60% are dissatisfied with the quality of sleep. That's why here are 8 tips that can help you increase your sleep quality.

1. Keep a steady rhythm

A regular sleep rhythm helps you to send signals to your body at fixed times, so that you can fall asleep more easily in the evenings and wake up more actively in the mornings. Read more about the importance of a good rhythm in our blog about the different sleep stages.

2. Move enough

Get enough exercise during the day. Through physical fatigue, you contribute to the urge to sleep. Every little bit can help with this. For example, take the bike more often, or take a nice evening walk after dinner.

3. Provide relaxation

Make sure to relax in the hours before you go to sleep. After a busy day, take a moment for yourself and reward yourself with some time to unwind.

4. Avoid bright light and screens

As tempting as it is to view our Instagram page in the hours before bed, this is not conducive to your night's sleep. Try to avoid the light from TVs, smartphones, laptops and tablets for at least an hour before going to sleep.

5. Provide enough fresh air in your bedroom

A quiet, dark and especially fresh bedroom can help with a better night's sleep. Ensure good ventilation and enough fresh air in your bedroom. Always leave a small window open at night.

6. Eat & drink healthy

Do not take caffeine in the evening. This substance is found in coffee and especially in soft drinks. Caffeine has a stimulating effect on your brain, but of course you don't want that if you want to fall asleep. Don't drink alcohol either. A drink may ensure that you fall asleep earlier, but the quality of your sleep decreases due to alcohol. Don't eat a heavy meal before going to sleep. This will raise your blood sugar level, giving your body an energy boost and making it more difficult to relax.

7. Take your time

This is perhaps the most important tip of all. Give yourself a good night's sleep too. Plan your sleep and make sure you allocate at least 8 hours for this. Your body will organize this time as optimally as possible, so that you fully recover. In our blog about the different stages of your night's sleep you can read more about how your sleep is structured and how you can best adapt to it.

Take a sleep supplement

If you are still not sleeping well after following these tips, we would like to introduce you to our own natural sleep supplement: Sleep & Relax . Sleep & Relax is a powerful and natural sleep aid that consists only of scientifically proven ingredients. The supplement improves your deep & REM sleep, so you always sleep well and wake up rested.