Sleep researchers agree that a good night's sleep is essential for a healthy brain. Although we generally sleep long enough, unfortunately, we are not good sleepers.
Research by the Dutch Brain Foundation shows that many would like to take steps to improve their sleep, but that in the end, not much comes of it. This article will provide you with some simple tips to aid in that particular department.
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A large portion of the population has sleeping problems. Some have trouble falling asleep, others with staying asleep or waking up too early. Young people also sleep poorly and too little, which affects their health and mood. Worrying, sleeping late because of homework and media use are the leading causes.
Sleeping well does not only concern the amount of sleep you are getting (how many hours you sleep per night) but mainly about your sleep quality (how adequate your sleep is).
While sleeping, your brain rinses clean as it were, as waste products are removed. A good night's sleep also ensures that you can properly process your emotions during the day and that you retain what you have learned during the day.
Improving your sleep is easier said than done. Research by the Dutch Brain Foundation shows that many would like to take steps to improve their sleep, but that in the end, not much comes of it. Still, there are a lot of things you can do yourself to improve your sleep quality.
This image probably correctly protrays some of our readers right now… If this is true for you, be sure to review tip 9
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According to Malou Fanchamps from the Dutch Brain Foundation, a good night's sleep often starts during the day.
To aid in the quest for better sleep, Fanchamps shared 10 helpful tips:
Try to get up and go to bed at the same time every day, even on weekends
Make sure to create an environment with sufficient light during the day
Avoid naps or power naps during the day
Schedule a moment of worry during the day to give your thoughts free rein
Exercise regularly, but no later than three hours before bedtime
Don't eat heavy meals in the hours before bedtime
Do not drink caffeinated and alcoholic drinks for several hours before going to sleep
Only participate in relaxing activities at least an hour before bed (such as reading or meditation)
Keep screens out of the bedroom (think of tablets, smartphones, and television)
Maintain a quiet and dark bedroom
We hope at least some of these tips are of use to you. If you'd like to dive a little further into the subject of sleep, be sure to check out the Universal-Sci articles listed below.
Sources and further reading:
Why you don't actually need 8 hours of sleep per night (Universal-Sci)
Effects of daylight saving time on sleep - (Universal-Sci)
Sleep deprivation - Causes and tips (Universal-Sci)
The way you sleep could predict the onset of Alzheimer's Disease - (Universal-Sci)
Prebiotics may be able to help restore your disturbed sleep cycle - (Universal-Sci)
Hersenstichging via ANP press release - (Dutch Brain Foundation)
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