6. Don’t look at the clock
It is normal to wake up in the middle of the night. But when this happens, we often look at the clock and become obsessed with the fact that we cannot fall asleep. If you do this often, your body can create a routine that will wake you up at the same time every night. If possible, it is best to remove the clock from the room. If you need an alarm in the room, you can turn your clock around, this will prevent you from looking at it when you wake up in the middle of the night.
7. Watch what and when you eat
It seems that the food you eat before you go to bed can affect your sleep. For example, research has shown that carbohydrate-rich meals have a negative impact on a good night’s sleep. If you still want to eat a carbohydrate-rich meal, you should eat it at least four hours before bedtime so that you have enough time to digest it. Research has shown that food with many good fats has a positive influence on the night’s rest. Think of fatty fish, milk and nuts such as walnuts and almonds.
8. Limit caffeine
Caffeine is widely used to combat fatigue and to stimulate alertness. It can be found in foods and beverages such as dark chocolate, coffee, soft drinks and energy drinks. Unfortunately, caffeine can have disastrous consequences for your sleep. Although the effects of caffeine vary from person to person, it is recommended that you no longer consume caffeine at least six hours before bedtime. This would mean that if you go to sleep at 10 o’clock in the evening, you are no longer allowed to drink caffeine after 4 o’clock in the afternoon. Instead, you can drink a calming tea, such as chamomile tea, which has been shown to promote sleep and relaxation. Do you want more tips? Then read on on the next page.