Not only does the quality of your night's sleep affect your energy level, the quality also plays another important and often over-looked role in health. If you keep waking up every so often in the night, it affects your quality of sleep. 80% of people with insomnia are women, because women are affected by hormone fluctuations and certain hormones influence your sleeping behaviour.

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The fact that we sleep less and less as we age is becoming rather unhealthy. Getting enough sleep is part of a healthy lifestyle, in addition to exercising and eating healthy. You need sleep to heal both mentally and physically. Dreams are probably meant to organize your thoughts. So when we don't sleep well, things can go wrong:

  • Your concentration deteriorates as does your short-term memory.
  • On the other hand, you also drop things more often and become clumsy.
  • It can give you a short fuse and feelings of depression.

You can partially solve this by sleeping in. But if you don't get enough sleep at all (for example, a week long), it will have an effect on your functioning.

A few helpful tips to help you get a good night's sleep are:

1 Get a rhythm

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Get up around the same time every day. This is even more important than going to bed on time. If you stay in bed too long, you will have less need to go to sleep in the evening.

2 Don't take afternoon naps

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Don't take an afternoon nap if you sleep badly at night as this will cause even more problems with your sleeping rhythm.

3 No alcohol

Avoid drinking alcohol. Alcohol makes it easier for you to fall asleep, but it makes you sleep less soundly and wake up earlier.

4 Do not drink too much

If you get the urge to urinate, it will disturb your night's sleep. Therefore, try not to drink anything after 9 o'clock in the evening.

5 Light

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Protect yourself from light in the hours before you go to sleep. When it gets dark, your brains produce melatonin (the sleep hormone). The light in the living room and your phone can disrupt this process of melatonin production.

6 Hide the alarm

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If you lie awake at night, it is not wise to keep looking at the alarm clock. It is therefore better to turn it around.

7 To-do lists

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Make to-do lists during the day if you have a busy life. This can prevent you from worrying about it at night.

8 Do not take a hot bath

A warm bath increases the body temperature, while it should be lowered when you go to sleep. For the same reason, it is better not to exercise or go to the solarium in the evening.

9 Stop snoozing

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Occasionally snoozing is fine, but setting the alarm a bit too early every day to allow for some snoozing, then that type of sleeping behaviour can affect your quality of sleep negatively. It is better to set the alarm a little later and get up immediately.

It's okay if you lie awake once. Experts say you should start worrying if you can't fall asleep for more than 3 months, at least 3 nights a week, or sleep poorly, preventing you from functioning properly. In those cases you should ring the bell at the doctor. Sleeping tablets can help you fall asleep. However, you should not use them for longer than 2 weeks due to addiction.

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