Do this:
– Take a walk in the middle of the day. Daylight has a positive effect on the sleep hormone melatonin.
– Create a cozy sleeping space. Make your bed with nice sheets, make sure the duvet feels warm enough, and that you have pillows that suit your sleeping style.
– Keep the bedroom dark and cool. By turning off the lights in the bedroom, you signal bedtime for all the senses, and for many people it is easier to sleep if the window is ajar and the temperature is a little lower in the bedroom.
– Avoid screens and mobile phones in bed.
– Try to have a consistent circadian rhythm.
– Avoid alcohol and caffeinated drinks.
– Exercise regularly but avoid exercising too close to bedtime.
– Avoid large meals before bedtime. A sandwich, some porridge or a banana might be enough?
– Create sleep-promoting routines by going to bed and getting up at the same time every day.
– Avoid napping during the day.
– Do something that calms you down, like taking a bath, listening to calm music, or reading a book.
– Prepare for tomorrow by laying out clothes and packing your bag so you don't have to rush to get up.
– Wind down well before going to bed.
– Keep a diary of your sleep patterns, then it will be easier to see if it is your own habits that are causing problems, which times you fell asleep more easily and what you did then.
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