18/03/2022
| Today is World Sleep Day |
Everyone sometimes has trouble falling asleep or has the impression that they have slept badly. A hectic life, stress, going to bed late, playing sports or working before going to bed, noise, children crying at night... are all common causes of disturbed sleep.
Sleep disturbances are a problem for many Belgians:
• 1 million people suffer from severe insomnia
• 1 person in 4 suffers from sleep disorders
• 1 person in 2 don't get enough sleep
• We all miss at least 1 hour of sleep per night.
So, what can you do to improve our sleep quality?
It's not just about counting sheep! The quality of sleep can be improved by acting on a series of elements.
Here are 10 simple tips:
1 | Take sufficient exercise during the day, as it promotes deep sleep. In the evening, opt for relaxing activities (swimming, yoga, walking, etc.);
2 | Go to bed and get up at fixed times
3-Take your biological rhythm into account
4 | Air out your bedroom, which should also be quiet, dark and not too hot (16-18°C)
5 | Choose a good mattress and pillow, neither too soft nor too hard, and a duvet or light blankets
6 | Avoid caffeinated drinks (coffee, tea, cola) after 5pm, heavy or spicy dinners, alcohol and smoking before bedtime
7 | Get a sleep routine ans do the same things every night (reading, bathing, etc.) before going to sleep to signal to the body that bedtime is near
8 | Arrange the bedroom so that too much noise and light do not disturb your sleep. Do not make the bedroom an extension of the living room: banish the TV, the stereo, the PC, etc.
9 | Focus your thoughts before you fall asleep. Concentrate on a pleasant memory instead of focusing on your worries.
10 | If you are still not asleep after half an hour, get up and do something else until you are tired.
Try these tips and you should see an improvement in your sleep quality!
Do you have any other tips to share? Don't hesitate to put them in the comments!
