Tips to better sleep

Want to sleep better at night? Bosmans gives tips

You know that feeling when you've seen every hour of the clock and wake up tired? Not being able to sleep through the night can cause you to experience physical discomfort during the day and walk around in a irritable mood. To ensure that you can tackle this problem, our sleep experts in this blog provide possible reasons why you wake up at night and concrete tips to ensure that you can sleep better. Still have questions after reading? Then be sure to ask our sleep experts for advice.

An uninterrupted sleep cycle

A good night's sleep consists of different sleep phases that follow each other. First of all, there is the falling asleep phase, in which you drift between being awake and falling asleep. Then comes light sleep, in which you sleep, but not yet deeply. This is followed by the transition to deep sleep, followed by deep sleep itself, and finally REM sleep, also known as dream sleep. After you have gone through all the phases, your body wakes up for a short examination: Is your bladder not too full? Are there no painful stimuli? Is the environment safe? If all is well, you will fall asleep again quickly and the next day may not even notice that you have been awake for a short time. Is one of those checks incorrect? Then your body wakes up and it can be difficult to fall back asleep.

To ensure that your body can enter a new sleep cycle undisturbed at night, you can take a number of measures before going to sleep:

  • Limit fluid intake before going to bed so that you don't wake up too often to go to the toilet.
  • Create a good sleeping environment by avoiding excess light and noise. A good darkening and earplugs can come in handy.
  • Make sure your body goes into sleep mode two hours before bedtime. Our sleep experts always recommend avoiding screens, bright lights, alcohol, caffeine, and sugar and starting a sleep routine. For example, you can put on your pajamas, prepare your outfit for tomorrow and read a few more pages.

Read more about the different sleep cycles in our blog

The production of cortisol

The production of cortisol, better known as the stress hormone, is very important to have sufficient energy during the day and to be awake. Normally, the production of this hormone peaks in the morning so that we wake up and can start the day. However, in the evening and at night, the cortisol level in your body must drop sufficiently to be able to fall asleep and to continue sleeping.

To ensure that your cortisol level can be reduced, it is important to make enough time to relax. Take time to play with your children or pets, invest in a creative hobby, enjoy regular sauna visits or plan more frequent dates with your best friends. This will ensure that you rest and your body will relax. Which in turn results in less cortisol production.

A constant body temperature

Your body experiences natural temperature fluctuations both during the day and at night. Around 3am your body reaches its lowest temperature point, which is essential for a good and deep sleep. If this natural cooling does not occur properly, for example because your body has not cooled down enough, you are more likely to wake up and it will be difficult to fall asleep again. This natural cooling is therefore essential for your sleep quality.

There are a number of things that can ensure that your body temperature is better controlled at night. By regularly exercising during the day, your body is trained to regulate its temperature from within. Physical effort during the day not only causes fatigue, but it can also lead to a slight increase in body temperature, resulting in more energy throughout the day. In the late evening, this effect is reversed: the exertion during the day causes your body temperature to drop, causing fatigue to set in and allowing you to sleep deeper and more peacefully. Furthermore, the right duvet can also ensure that your body has the right temperature at night. In our slaapcomfort center we are happy to help you choose between synthetic, down and natural.

The importance of good mental health

Not only physical discomfort can cause you to sleep poorly at night. Psychological factors, such as loneliness, can also affect your sleep quality. A feeling of loneliness can lead to restlessness and waking up more frequently during sleep.

Therefore, invest in your social life by connecting with other people such as neighbors, colleagues, and family. See what interests you and organize yourself for a fun hobby such as pottery, hiking or a cooking class. Spend enough time with other like-minded people and improve your own mental well-being. This ensures that you worry less at night and get enough rest.

Avoid physical complaints

In addition to psychological causes, physical complaints, such as neck and back pain, can also disrupt your sleep. A mattress or slatted base that does not fit your body well can play a part in this. Therefore, always make sure that your body is supported in the right places during night and that you obtain correct advice.

Our sleep experts are happy to help you make the right choice for your sleep. In our store you can test different brands based on your needs (soft, hard, supportive, fresh, etc.). This way you can be sure that you will not wake up at night due to physical complaints or sleep in the wrong position.

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