If you have trouble sleeping at night you know how much sleep affects your physical and mental wellbeing. In the case of underlying medical conditions you will need to consult a health expert. In this blog, unfortunately we can’t help out in that case but for many of us a healthy bed routine and good sleep hygiene can improve your night’s rest. And your sleep hygiene doesnt start at night; you can already prepare for a better nights rest during the day.

Pro-sleep tips for the day

  • Avoid caffeine from the afternoon on into the evening.
  • Drink lots of water during the day and try to reduce your fluid intake at night.
  • Get some exercise and sunlight during the day.
  • Be careful with naps during the day.
  • Try to eat dinner a few hours before bedtime and only eat light snacks closer to your bedtime.


A healthy bed routine

  • Try to stick to the 30 minute wind-down rule: instead of looking at a screen, try to read a book, listen to music, do some stretches or a small meditation. This can actually turn into a special moment of your day, a moment just for you before setting off to dreamland.
  • Lower the lights to let your body know it can prepare for sleep. This will contribute to the body’s production of melatonin, a hormone that induces sleep.
  • Stick to a fixed bedtime as much as your schedule allows it. A consistent bedtime and a fixed wake-up time help your body get accustomed to the sleep schedule.