The doctor gave 8 tips that will significantly improve your sleep

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Did you go to bed early and still feel exhausted when the alarm clock rang the next morning? So that you can start your day in good shape, here are eight top tips for a good night's sleep.

1. Make your bedroom a place of well-being

It sounds obvious, but it's not: to recover at night, you need to feel good.

“Make sure your bedroom is not too cool or too hot. A temperature of around 18 degrees Celsius is ideal for a restful sleep. You should also remember to air the room regularly,” says the therapist.

Things that are useless for sleeping, such as clothes hangers, have no place in the bedroom.

“It's better to invest in a comfortable bed and a good mattress, and buy bed linen that you like and that your skin likes,” advises the therapist.

2. Remove your smartphone from the bedroom

Many of us tend to check social media or read our emails before bed. The problem: the blue light emitted by devices like smartphones and tablets suppresses the production of the hormone melatonin. This, in turn, is important for a restful sleep. It's best to remove your mobile phone from the bedroom altogether and use a good old alarm clock to avoid being late in the morning.

Whether you stare at a screen all day, suffer from headaches, or have trouble falling asleep, cutting out screens before bed can help reduce headaches and relax your body and mind to prepare for sleep.

3. Wear a sleep mask

Light can interfere with our ability to sleep well. If you can't completely darken your bedroom (perhaps because you don't have blinds), you should use a sleep mask.

“There is extra space under the eyes, which reduces the appearance of wrinkles and pillow marks on the face. It also ensures that you do not notice possible sources of light. Even a small strip of light entering your bedroom from under the crack in the door is no longer a problem.”

Study results show that sleeping with a sleep mask can lead to not only deeper sleep, but also increased energy during the day. You can expect better memory performance and faster reaction times.

4. Take a bath

You sleep best when you are relaxed. Therefore, create an evening ritual that will tire you, for example, take a hot bath before going to bed.

Important: do not use too hot water, as this stresses the body. The water in your bath should not be higher than 38 degrees Celsius.

5. Stay away from coffee

Evening coffee for more energy in the morning? Even if you drink a few cups of coffee during the day and feel almost no effect on your body, it is better to avoid caffeine before going to bed. It lifts your mood and stimulates brain activity. This means that it cannot relax at night, so it does not have enough energy in the morning.

“Instead, drink hot tea with a calming effect. For example, chamomile tea can relax you.”

6. Get some energy

Physical exercises before bedtime both stimulate the cardiovascular system and provide deeper sleep. The results of the study showed that about two and a half hours of physical exercise per week is enough to increase the number of deep sleep phases. This allows the body to recover better, and you have more energy in the morning.

“Keep a sufficient distance between training and sleep. If you go to bed straight away from the gym, your body won't be able to shut down as quickly.”

7. Don't eat too much

Another burger menu in the evening? It's delicious, but not at all ideal for a good night's sleep. If you eat too much, your body will be busy digesting heavy food at night, using energy that could be used with much greater benefit the next day. Therefore, it is better to give preference to light dishes with a lot of vegetables.

8. Rely on nutritional supplements

“The right nutritional supplements can help you feel better, sleep better, and have more energy. For example, take dietary supplements with magnesium. It lowers cortisol levels and therefore reduces stress.”

Vitamin B6 also helps increase serotonin levels, which is important for restful sleep.