7 tips to get a Good Sleep!

Tips against bad sleep

First of all … relax! Your body is great and can sleep well for one or two nights. It turns out that your body is programmed in such a way that if you have not slept much, you will sleep relatively more deeply the following nights and thus catch up on sleep deprivation without sleeping longer. Also, remember that 50% of all people experience a period of poor sleep (acute insomnia). Use the practical tips below to fall asleep as quickly as possible:

1. Turn your alarm clock over

Set your alarm clock out of sight because this only adds to the stress. There is more than just the duration of your sleep. The quality (depth) of your sleep also determines how rested you are.

2. Write all concerns on a sheet of paper

Make a list of concerns you are concerned about. Paper is patient and after you write down all the worries you don’t need to remember them. Just try. It really works!

3. Lower the thermostat or open a window

You sleep faster and better when your body cools down. Therefore, always set your thermostat low when you go to sleep and open a window so that your bedroom is well ventilated. Take a warm shower just before you go to sleep, so that your body cools down even more.

4. Eat a light snack

Are you unable to sleep because you are hungry? Then eat a light snack, such as a cracker with cheese or some fruit. Drink a warm glass of milk with it. But don’t eat chocolate, fatty things or sweet foods. That just keeps you awake.

5. Listen to soothing music

Listen to special, relaxing sleep music. This music is designed to generate slow brain waves, making you sleepy faster.

6. Apply the 4-7-8 technique

The 4-7-8 technique is a super simple trick to get your body to sleep faster. It was developed by holistic physician Andrew Weil. All you have to do is lightly press the top of the tissue behind your front teeth with your tongue and follow a special fixed breathing pattern. This can make you drowsy within 1 minute. Look here for the instructions and a video.

7. Breathe through your left nose

If you cannot sleep at night, gently close your right nostril with your right thumb and breathe through your left nostril. This calms your parasympathetic system and slowly slows down your heart rate. This allows you to relax better and you fall asleep faster.

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In addition to the quick tips above, you can buy countless tools that will help you sleepless. We name the most important:

Earphones. Good earplugs muffle annoying ambient noise but ensure that you still hear your alarm clock in the morning.

Sleep masks. Asleep mask ensures that your body is not awakened by too much or too bright light. This makes you sleep better.



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