We know the tips for better sleep:don't drink caffeine in the hours before going to sleep, stop looking at screens and don't take your phone with you to bed.
In theory we know how to make sure we sleep better, but not everyone puts it into practice. This is apparent from research after the Brain Foundation in collaboration with the Trimbos Institute and Ikea.
80 percent of the Dutch take screens to bed and 66 percent drink caffeinated drinks in the evenings. And that while 63 percent of the Dutch are not satisfied with their sleep quality. 45 percent of people want to take action, but in reality they don't.
We get used to the wrong habits and rituals before going to sleep. We know how it 'should be', but it turns out to be quite difficult to put measures into practice. And that while a good night's sleep is so important.
"Healthy brains don't come naturally. You have to work on that," says Koko Beers, spokesperson for the Brain Foundation. “Good sleep is very important here. It has a direct impact on our concentration and memory. Good sleep also reduces the risk of brain disorders such as stroke, depression and/or dementia. It is therefore necessary that people are aware of this and take measures to improve their sleep quality. However, the screen, caffeine and alcohol use of the Dutch does not promote a good night's sleep.'
1. Provide a quiet and dark bedroom.
2. Leave screens, such as tablet, telephone and television, outside the bedroom.
3. Begin relaxing activities, such as reading, at least an hour before bedtime.
4. Avoid caffeinated and alcoholic drinks several hours before bedtime.
5. Schedule a moment of worry during the day to come up with solutions to problems.
6. Do not eat heavy meals in the hours before bedtime.
7. Exercise regularly, but no later than three hours before bedtime.
8. Provide an environment with sufficient light during the day.
9. Avoid naps or power naps during the day.
10. Try to get up at exactly the same time every day, even on weekends.
