16 sleep tips

Here are some helpful sleep tips. Feel free to share them with your friends.

1. First, analyze your sleep pattern, for example with the Sleep Score app, which is the best non-contact sleep tracker. Analyzing twice a week is sufficient. Do you often wake up suddenly at night? Certain noises? Your partner? Or do you wake up bathed in sweat? Then you can start looking for causes and solutions. Earplugs, better ventilating bed materials, opening a window and so on.
2. Drink plenty of water during the day and put a bottle of water next to your bed at night. Water has an important "transport function" in your body that also affects your sleep. Don't drink too much in the evening, you'll have to get out at night!
3. Don't have your dinner too late. And if you eat a little later, have something easily digestible. So not that heavy steak with too much fat and salt. Eat mostly vegetables.
4. A glass of wine is delicious, we agree. But five wines every night is not best for your sleeping habits.
5. Sugar also keeps you awake. Moderate in that, especially in the evening. Don't eat that dessert too late and prefer to take that delicious chocolate bar in the afternoon.
6. All stimulants work against sleep. Caffeine, theine and nicotine also remain active for a long time. So preferably no coffee, tea and cigarette in the evening.
7. Keep set times for going to bed and getting up. Regularity helps your sleep patterns.
8. Don't panic if you can't sleep for once. The very fear of not falling asleep keeps you awake. Don't make it an obsession.
9. Choose an alarm clock that does not light. That way you won't be constantly confronted with the time. Better to count sheep than hours!
10. Stress is the No. 1 sleep disruptor. How do you get your brain to calm down? Yoga, meditation, breathing exercises, as well as a walk around the dog: it definitely helps! There are also good meditation apps.
11. The sleeping environment is the second biggest disruptor of sleep after stress. Make sure you have a comfortable, cool bed that supports and ventilates well, an equally breathable comforter, a pillow that fits well and so on. Many materials hardly breathe and have all kinds of finish layers that make it clammy under the sheets. Get some good advice! Especially if your mattress is already about ten years old! There are also actively ventilating beds nowadays.
12. Watching TV late at night? Often the news or that Netflix movie keeps haunting your mind. Instead, choose a good book or audiobook.
13. Exercise is healthy, but don't do it too late at night, when your body is still too active.
14. Don't put an "active" cell phone next to your bed.
15. Did you have a bad night's sleep? Catching up during the day is difficult but a power nap before 3 p.m. of up to half an hour can help some.
16. Sleep apnea, by definition, is poor sleep. Many people don't know they have it. It is characterized by waking up tired, with a dry mouth, and going to the toilet more than twice at night. Check it out if you recognize the symptoms. Or have a concerned partner who sometimes doesn't hear you breathing for a long time. If in doubt, see your doctor or a sleep coach who can give you targeted help to sleep better....

Follow these sleep tips and you'll see results. And save on all kinds of unnecessary sleeping pills, sleep beds, camouflage make-ups and other stopgap measures. Accept that it will take several weeks for your brain to accept a new rhythm. And then experience the opulence of a wonderful night's sleep!

Good night!

"It's especially important to turn off your brain in a timely manner at night," he said.

Barry van Doornewaard
CEO Freshbed