23 Effective Tips For Better Sleep

Insomnia? Problem with sleeping? You are far from alone.
It is estimated that about one in three people suffers from temporary sleep problems and that one in ten has more serious sleep problems.

Here are our best tips for better sleep that can help you.

It is usually said that the most important measure of whether you have sleep problems is how you work during the day. Does it work? Yes, then you may be sleeping enough. Doesn’t it work? Then you may need more recovery than you get.

Stress and anxiety are common causes of sleep problems. Sleep deprivation itself becomes a vicious cycle because the body cannot recover, which often leads to greater stress – and greater sleep problems.

Magnesium is a mineral that is super important for relaxation and that can help get ready for sleep. It has a calming effect on the body and acts as a reliever. Magnesium deficiency can lead to migraines, muscle spasms, and insomnia

Vitamin B

Insomnia due to stress can be improved with vitamin B complex.

Natural sleep preparations

Supplements with, for example, valerian, melissa, or St. John’s wort can help with insomnia. Natural tablet formulations are, for example, Melissa (lemon balm / green tea/chamomile), Neurokan, Valerina Forte (valeriana), Zenbev (tryptophan – naturally from pumpkin seeds), Hypermin (St. John’s wort) and Dormesan (hops / valeriana)

Do exercises to unwind

Different types of relaxation, such as breathing exercises, yoga or mindfulness are good for sleep.


Try to get plenty of daylight. Certainly in the morning. This will improve your sleep.


Exercise provides better sleep. But do not exercise more than four hours before going to sleep. Then endorphins and adrenaline can keep you awake.


Sleep at regular times. Go to bed at the same time every night and get up at the same time every morning. Even on weekends. In this way, your body will get used to it.

Don’t take naps

If you sleep in the middle of the day, only your coming night’s sleep will be worse. It is better to go to bed in the evening. In any case, if you are going to take a nap, do not sleep for more than 20 minutes.

Avoid coffee, tea, and cola

These things contain caffeine which has an invigorating effect. Avoid these 4-8 hours before going to bed.

Relax before bed

Before you go to bed, do some relaxing things such as turning down the apartment and lighting candles, reading a book, or bathing.

Avoid alcohol

You may think that a nightcap can make you fall asleep better, which may well be true. But the quality of sleep will be much worse during the night.

Turn off your phone

Sound from your cell phone interferes with your sleep. With a poorer quality of sleep, you also get tired the day after.

Quiet, dark and cool

Your room should be quiet, dark, and cool to make it easy to fall asleep. If it sounds like neighbors or traffic, for example, you can use earplugs. If you can’t get it dark enough, you can use a sleeping mask or buy blinds. 16 degrees is the optimal temperature for the inhalation air to get a good sleep. However, it is important that you do not freeze but have a warm blanket on you.

Turn the clock away

If you can’t sleep, avoid looking at the clock. This will only stress you out. Don’t chase you. One night less sleep is not the whole world. You will regain sleep later.

Go up immediately

Always go up immediately when the alarm clock rings. Don’t lie and pull yourself out.

Regular exercise

Exercising regularly, and preferably in the morning, usually many people think works. However, do not exercise too late at night if you have trouble sleeping.

Avoid sweets and caffeine

Avoid sugar and coffee and black tea before bedtime. You get spiked, speeded up, and get harder to fall asleep.

Drink herbal tea

Drink a cup of decaffeinated herbal tea with relaxing herbs such as valeriana, chamomile, lemon balm, or hops. There are special evening teas that fit well.

Supplement with L-theanine

L-theanine is an amino acid that reduces stress. It is found in green tea, which however contains some caffeine that can be invigorating. Therefore, in case of sleep problems caused by stress, it may be better to rely on L-teanin in tablet form from health food.


Feel free to take a warm bath or a warm foot bath before bedtime.


Do not go hungry but don’t eat so you become overly saturated. Both conditions negatively impact your sleep quality.


If you wake up in the middle of the night and ponder – bring a paper and a pen and quickly write down what you are thinking. Then you can usually relax again and not have to worry about aging. Sleep in a completely dark room – light interferes with the production of melatonin. Be out in the daylight so that the production of serotonin and melatonin is regulated.

Go to bed at 10 pm

You get the most important sleep between 22:00 and 06:00. Most people need a night sleep of six to nine hours.

Sleep with the right temperature

Don’t keep it too hot in the bedroom – 18-20 degrees is enough.

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