For some, achieving just one good night's sleep can be a long and arduous process. For others, it takes just a few changes and they sleep like never before. For all, the better you get at avoiding the distractions that keep you awake, the better your chances of falling asleep faster and sleeping more soundly. Read our 5 tips on what NOT to do if you want to sleep well.
1. Avoid mind-numbing and stimulating input
If you want to fall asleep quickly, you should avoid exciting and thrilling books, series and films just before bedtime. It's easy to get caught up in the things you watch and read, and when you get carried away, your body releases adrenaline in the same way it does during arguments, shocks and other tense situations. Adrenaline puts your body and brain on alert, and it takes time to calm down enough to sleep properly. Before bedtime, you should also stay away from mobiles, tablets, computers and TV as the light from these screens stimulates the brain and therefore the body, making it harder to find peace and comfort and fall asleep. Whatever it sounds like, it's a good idea to make it as boring for your brain as possible so that it automatically shuts down and goes to sleep and you fall asleep.
2. Avoid caffeine and sugar in the evening
Caffeine and sugar energise the body and brain, and when it's time to sleep, it's important to use up this energy so it doesn't keep you fresh or restless. The less sugar and caffeine during the day, the better, and you should at least reduce your intake during the day so that you are minimally stimulated when you go to sleep. Caffeinated foods and drinks include coffee, cola, chocolate and various energy drinks.
3. Don't eat before bedtime
Eating sets your digestive system in motion, causing your body to concentrate on a task that can disrupt sleep. Your body needs to rest when you sleep, and the best way to do that is when your stomach isn't working overtime to digest the last meal of the day. Some foods are worse than others and you should avoid protein-rich dishes and strong spices at least 1 hour before bedtime.
4. Don't use the bed for anything other than sleep... and sex...
If you use your bed for anything other than sleeping, your brain will start to question what should happen when you lie down in bed. You've come a long way if you realise that bed means sleep. This way, your body and brain will automatically adjust to the need to calm down when you lie down, making it easier to fall asleep and sleep more soundly because your subconscious doesn't expect interruptions and disturbances. The one exception to the rule is sex. It's a physical activity that can make it easier to fall asleep right after, whereas most other forms of exercise will stimulate the body and should therefore not be done right before bedtime. During sex, various substances are released in the brain that relax and calm the body, resulting in a good night's sleep.
5. Don't wait until you're old to sleep
It's a commonly heard statement, but it's not recommended. Sleep is an important function for the body and brain, and it's how we recharge our batteries for another day of impressions and chores. When we sleep, many of our challenges are solved in our subconscious mind and it is recommended that everyone sleeps between 7 and 9 hours a day to give the brain the best possible conditions for peace and rest. Sleep should also occur regularly as our minds are built for routine and predictability. The more you deviate from your routine, the worse and more restless your sleep will be, which means you're off to a bad start the next day. So sleep well and regularly - both when you're young and old.
