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Sleeping problems? Tips to Help Get Enough Sleep

  1. Do you have sleeping problems? Then you are not alone. More people than ever are affected by this. It is therefore a typical problem that fits our contemporary society. Crowds, stress, too little time ... this is recognizable for many people. In order to feel good and perform well, it is important to get enough sleep. A lack of sleep can therefore seriously ruin your quality of life. It is therefore important to tackle your sleeping problems. The following matters are important here: your nutrition and supplements, what you do in the hours before you go to bed, what you do when you are in bed and what you do during the day.

Content article

  1. Food and supplements that help with sleeping problems The hours before going to bed When you are in bed Daytime / general Small adjustments can make a big difference with sleeping problems

Magnesium

  1. Magnesium is also called the "anti-stress mineral". Research has shown that a magnesium deficiency can cause sleeping problems. Magnesium can be found in, for example, bread, nuts, vegetables and meat. However, many people have a (light) magnesium deficiency. This is partly because the quality of the culture media is less good than it used to be. It can therefore certainly be worthwhile to take extra magnesium. This can be done with a supplement or magnesium oil, for example.

Vitamin D

  1. Sufficient vitamin D is important for a good sleep-wake rhythm. Vitamin D is mainly produced by our body when the sun shines on our skin. Especially in the winter months, however, we hardly get to see any sunlight. Extra vitamin D can help. Unfortunately, our foods generally contain very little vitamin D. It is found in fatty fish (salmon, herring, mackerel, trout), eggs, dairy products and mushrooms. A vitamin D supplement is therefore a good way to get extra vitamin D.

Herbs

  1. There are several herbs that can help with sleeping problems. These are for example:

Melatonin

  1. Melatonin is important for a good sleep-wake rhythm. It is a substance produced by the body. Normally, the body starts to produce melatonin when it gets dark at night. Unfortunately, nowadays we spend all evening with our heads in front of a TV, computer or smartphone. The light from these devices keeps us awake, resulting in sleep problems. This can disrupt the natural production of melatonin. Melatonin tablets can therefore offer a solution.

Fruit and vegetables

  1. Fruit and vegetables contain many vitamins and minerals. These have a positive effect on your health. Do you feel better and fitter? Then you generally sleep better.

Avoid sugars, especially in the evening

  1. Eating sugars (candy, bars) causes a huge spike in your blood sugar. Later your blood sugar level will drop again. These fluctuations are not good for your body anyway. But this also has a negative effect on your sleep.

Quit smoking

  1. Many people think that smoking has a relaxing effect, but this is not correct. Nicotine has a stimulating effect. Smoking therefore has a negative influence on your sleep.

Have a small, healthy snack before going to bed

  1. For example a handful of almonds, a banana or a bowl of yogurt with a cracker. This ensures that you don't get hungry during the night. In addition, these types of snacks contain soothing substances, such as tryptophan. Please note: a bag of chips or liquorice is therefore not considered a healthy snack and only works counterproductive!

Avoid alcohol before going to sleep

  1. Alcohol does make it easier for you to fall asleep. However, it also ensures that you wake up more often and sleep less deeply. Ultimately, alcohol has a negative effect on your sleep quality.

Meditation and breathing exercises

  1. This will help you clear your mind and stop thinking. Do this right before going to sleep. An example of a simple exercise is to focus on your breathing.

Stop watching TV in time, sit at your computer and play with your phone

  1. The light coming from these screens will keep you awake. Turn off all equipment an hour before going to bed.

Stop thinking from an hour before going to bed

  1. We all do it: worry, analyze, think about the next day. This keeps your mind awake and alert. This is fine during the day, but not when you go to sleep. So try to think as little as possible during the last hour before going to bed. For example, read something, go for a walk, or watch a comedy series.

Listen to your favorite music

  1. This is relaxing.

Get a massage

  1. It is best to have this done just before going to bed. The tension can literally be rubbed out of your muscles.

Take a warm bath before going to sleep

  1. This relaxes your body and mind. A hot shower is of course also possible.

Go to bed earlier than you should

  1. Did you set your alarm at 7 o'clock? You may then go to bed at 11 pm to get your eight hours of sleep. However, try going to bed half an hour to an hour earlier. In this case, between 10 p.m. and 10.30 p.m. This takes away the pressure to fall asleep quickly.

Sex

  1. After a good lovemaking, substances are released in your brain that have a relaxing effect (endorphins). And yes, this also applies to "solo sex".

Keep your bedroom dark, cool and well ventilated

  1. A dark, cool, well-ventilated bedroom is the most comfortable for your body to sleep in. So never sleep with all windows and ventilation grilles shut and the heating on. Also make sure that no light enters.

Can't fall asleep? Then get out of bed

  1. Tossing and turning for hours while your irritation level shoots through the ceiling is not recommended. Break this and get out of bed. Do this if you haven't fallen asleep after half an hour. For example, you can read something light or drink a glass of warm milk. Go back to bed when you feel sleepy.

Use earplugs if you experience unwanted noise

  1. Do you suffer from your snoring partner? Or noise from outside? Use earplugs to muffle the noise around you.

The bedroom is off limits to your phone

  1. Do you want to quickly check your Whatsapp or e-mail before going to sleep? Or even worse, checking your Whatsapp or email in the middle of the night? If you don't mind sleeping worse, you should keep doing this. Would you like to sleep better? Then keep your phone out of your bedroom.

Admit it, don't get mad

  1. Do you think you're more likely to fall asleep if you're angry? Right. The more you get angry and rouse yourself, the more awake you will be. You cannot force your body to fall asleep. After all, it is called "falling asleep" and not "putting yourself to sleep". Incidentally, making yourself angry is a very human reaction when you cannot fall asleep. As long as you remember that this will only reduce the chances of falling asleep.

Lavender on your pillow

  1. Lavender has a relaxing effect. Use lavender spray for this. Spray this on your pillow when you go to bed.

See your doctor

  1. Difficulty sleeping can also be a symptom of an underlying problem. Do you have sleeping problems for a longer period of time? Then go to your doctor. He can, for example, have your blood values ​​tested.

See a psychologist or haptonome

  1. Sleeping problems are usually largely caused by stress and tension. A psychologist or haptonome can help you with this. A few sessions can sometimes help you a lot.

Be active

  1. Don't sit still too much. Get plenty of exercise throughout the day. In addition, exercise two or three times a week. Note: do not exercise in the last hours before going to bed. This makes you fall asleep less well.

Discuss your sleeping problems with your manager

  1. Do you have severe sleeping problems for a longer period of time? Then this can negatively affect your performance at work. Therefore, report this problem to your manager (and possibly also to other colleagues). Perhaps you can look for a solution together. For example, temporarily start an hour later in the morning. Your manager is not waiting for you to function poorly. Nor will you drop out with a burnout (which can certainly happen after months of serious sleep problems). So there is a good chance that he or she only appreciates that you are honest and would like to look for a solution together with you. If necessary, your manager can also refer you to the company doctor.

Make sure you have a comfortable bed

  1. Actually the most obvious tip out there. Make sure you lie on a good mattress and have a comfortable pillow.

Make sure you see as much daylight as possible

  1. Daylight makes you more awake, happier and more alert (note: this does not apply to artificial light). Do you get enough daylight during the day? Then in the evening when it gets dark, your body produces more melatonin. And that in turn helps you fall asleep more easily.

Fixed rhythm

  1. Your body likes rhythm and regularity. Therefore, try to go to bed and get up at about the same time every day. Do not deviate from this too much on the weekend. For example, if you sleep in three hours longer on Sunday morning, you will have more trouble falling asleep on Sunday evening.

Avoid afternoon naps

  1. In case of sleeping problems, afternoon naps are very tempting. Unfortunately, these are not good for your sleep-wake rhythm. This means that after an afternoon nap in the evening, you only have more trouble falling asleep. The result is another short night. Instead of an afternoon nap, go to bed early in the evening.

Put into perspective

  1. Sleeping problems can really ruin your life. There is no doubt about that. However, keep in mind that things can always get worse. There are people who have lost their families and homes due to a natural disaster, people who are terminally ill, people who have lost their children. These people would do anything to trade their situation for sleep problems. By putting things into perspective, you make the problem smaller. This in turn can ensure that you relax more and thus sleep better.



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