A habit is something we often do unconsciously, over and over again. How you walk up and down the stairs, how you greet someone on the phone, or what you do before you go to sleep. What you do before going to sleep affects your sleep quality. When you have habits that promote your sleep, that helps you move forward. But when your habits have a negative effect on your sleep, you might want to adjust them. After all, there are quite a few factors that influence your sleep.
Artificial light
Phones, laptops, TVs, and tablets all emit light that can affect your hormone balance. But the lights in your house also disrupt your biorhythm. The light prevents melatonin from being produced as much; you need this hormone to be able to fall asleep and stay asleep. When you produce melatonin too late, it may be that you don't have enough to have a good night's rest. You might wake up a few times a night. You can ensure that for a while before going to bed you turn on candles instead of the main light, do a puzzle, or read a book.
Alcohol and caffeine
A glass of wine in the evening can make you fall asleep faster, which might make it seem attractive to use this if you want to sleep well. However, alcohol also ensures that the quality of your REM sleep is lower; you sleep less deeply, which means you recover less well during the night. Caffeine has a stimulating effect during the day, but can disrupt your rhythm in the evening. You can at least reduce this by not drinking any more coffee after 2 PM.
Too little exercise
When you have a lifestyle where you don't move much during the day and, for example, sit a lot, it can affect sleep quality. Exercise, for instance, helps to reduce stress. 30 minutes of movement per day is already super good! You can also move for 1 minute every hour; set an alarm and do jumping jacks, lunges, or squats.
Worrying
Thinking, overthinking, ruminating... it keeps many a person awake. In the evening, certain situations sometimes seem worse, you have time to think, and you lie there keeping yourself awake. You could, for example, read a book quietly or meditate, so that you do become tired but don't have the space to think about all kinds of situations.
Irregular sleep times
When you sleep very irregularly, your body cannot get used to a rhythm for sleeping. With a rhythm, you fall asleep more easily and get up more easily. It takes some effort, but the results are worth it! Set an alarm to go to bed, ensure a good evening routine, and get up as soon as the alarm goes off (yes... even on the weekend). It is worth it if you have trouble sleeping and getting up!
Tips for a good night's rest
- Dim the lights in the evening
- Do not drink alcohol and no more caffeine after 2 PM
- Exercise 30 minutes a day
- Do a meditation before going to sleep
- Go to sleep at the same time and get up when the alarm goes off
- Supplement your healthy lifestyle with supportive supplements
Supplements can support you when you want to supplement your lifestyle with extra nutrients, for example, in case of fatigue.
