Insomnia and poor sleep quality is not abnormal, but it doesn't make it any less frustrating. There are many different causes of poor sleep quality. Here are some tips to help you and your sleep. Good quality of sleep is important for a good quality of life!

1. Fixed routines

Be consistent when you go to bed and when you get up. Sleep quality can be far better with regular bedtime. Try to keep bedtime and waking up within + - one hour.

2. Caffeine, nicotine and other stimulants

Stimulants such as caffeine and nicotine, in the hours before bedtime, can interfere with night sleep. A well-known piece of advice is to avoid ingestion four hours before bedtime.

3. Physical activity

Physical activity is important for public health! But activity in the hours before bedtime can affect falling asleep. Activity with high stimulation or thought-provoking tasks can make the adrenaline pump! So be aware when posting these sessions.

4. Food intake

Intake of carbohydrates and proteins can increase the uptake of tryptophan into the brain, which converts to serotonin and eventually melatonin. Melatonin is the hormone that effectively tells your body that it's time to go to sleep. A meal with more carbohydrates and protein and less fat will thus be able to help you sleep better. Remember that if you are working on weight reduction, these possible calories should not be in addition to what you have already eaten, but e.g. in the form of a carbohydrate- and protein-rich evening meal. It's not recommended to eat your last meal within 2 hours before going to sleep.

5. Artificial lighting

Avoid or reduce artificial lighting late in the day and evening. The blue light from various light sources such as TVs, mobile phones, tablets, etc., can affect melatonin production and thus the quality of sleep. Today, there are many smart features that reduce the blue light and make the screen of the various devices more yellowish and hot. Light in general will affect melatonin production, but it is the blue light that has the greatest effect.

6. Sun protection and dark walls

The darker the bedroom, the better you sleep! As mentioned in the point above, light can affect melatonin production. Make sure that the alarm clock, mobile phone, outdoor lighting, etc. do not light up your bedroom! Dark walls and light shading in the windows are two good measures!

7. Sleeping in the middle of the day

It is said that a "powernap" is good for productivity. Some feel the need, others do not. There is no final word here. But what we do know is that "powernap" is generally not recommended for people who struggle with night sleep. So if you struggle to sleep at night, you should therefore also avoid sleeping during the day as much as possible.

We hope some of these tips can help you on the path to better sleep and more energy!