How do I get better sleep?

Getting better sleep requires a combination of habits and lifestyle changes that promote relaxation and optimize your body's ability to fall asleep and stay in good quality sleep. Here are some effective strategies you can consider:

1. Create a consistent sleep routine

• Wake up and go to bed at the same time every day, even on weekends. This helps stabilize your circadian rhythm and makes it easier to fall asleep and wake up.
• Try to get 7-9 hours of sleep each night, as this is the recommended amount for most adults.

• Make sure your bedroom is dark, quiet and cool. Darkness signals to your body that it's time to sleep, and a cool temperature promotes deep sleep.
• If necessary, use earplugs or eye masks if there are disturbances in the environment.
• Invest in a good mattress and pillows that support your sleeping position and promote comfort.

• Avoid caffeine (coffee, tea, cola, energy drinks) in the last 6 hours before bed, as caffeine can interfere with your ability to fall asleep.
• Alcohol can make you fall asleep quickly, but interferes with the depth of sleep, so avoid drinking alcohol close to bedtime.
• Don't eat heavy meals right before bed, as they can cause digestive problems and discomfort, making it harder to sleep.

• Blue light from phones, computers and TV screens can disrupt the production of melatonin, a hormone that helps you fall asleep. Try to avoid screens for at least an hour before bed.
• If you use screens in the evening, you can activate a blue light filter function .

• Practice relaxation techniques , such as deep breathing, meditation or progressive muscle relaxation.
• You can also try listening to soothing music or white noise to calm your mind.
• Reading a book or doing another relaxing activity can help signal to your brain that it's time to rest.

• If you do take a nap, keep it short (max. 20-30 minutes) and do it early in the day so it doesn't disturb your night's sleep.

• Regular exercise promotes better sleep, but make sure to end physical activity at least 3 hours before bedtime. Exercising too intensely close to bedtime can increase adrenaline and make it harder to fall asleep.
• Strength training that you already do can also help improve sleep quality, as long as you don't train too late in the day.

• If you have a lot on your mind, it can help to write down what worries you before you go to bed. It can be a good idea to have a "thought book" where you can get the thoughts out of your head.
• Consider trying cognitive behavioral therapy for insomnia (CBT-I) , which helps identify and change the thoughts and habits that disrupt sleep.

9. Use of nasal strips and breathing techniques

• If you have trouble getting enough oxygen at night, nasal strips can help open your nostrils and improve airflow, which can promote better sleep quality. This can be especially helpful if you suffer from snoring or mild sleep apnea-like symptoms.

10. Consult a doctor for persistent sleep problems

• If you have tried several of these strategies without experiencing any improvement, you may need to consult a doctor or sleep specialist. Sleep disorders such as sleep apnea or insomnia require professional treatment.