Insomnia

To be able to fall asleep, it often helps to prepare for bedtime. This means avoiding stimulating activities just before sleeping and winding down your day gradually. This can lower your overall tension level. About 1 to 1.5 hours before bedtime, focus on calm activities such as watching television, reading, drawing, listening to music… It may help to put away or switch off multimedia devices. If you remain active, you may not be able to fall asleep because your body and/or mind is still too tense.

A certain degree of regularity in your bedtimes can help you sleep better. For most people, due to busy or irregular lifestyles, it is not possible to always go to bed and wake up at exactly the same time. Still, a regular rhythm can have a positive impact on sleep quality.

• Try (where possible) to get up at the same time every morning. This has a big impact on your biological rhythm. If this is not always possible, try to vary as little as possible.
• Take into account your own sleep needs. If you estimate that you need 8 hours of sleep, there is no point in staying in bed for 10 hours. This increases the chance of lying awake at night.

Above all, find a balance that suits your life. Try not to be too strict with yourself and be flexible when needed. By seeking a healthy balance between structure and flexibility, you increase your chances of better sleep.

A quiet, dark and not too warm sleep environment is ideal for a good night’s rest. It is best to turn your alarm clock around so that you do not constantly see the time. Choose a mattress and pillow you are comfortable with. Also ensure a well-ventilated and fresh bedroom.

People without sleep problems sometimes already feel sleepy at the mere sight of their bed. The whole sleep environment almost triggers sleepiness. For people with a sleep disorder, the opposite often happens: even if they feel sleepy, that feeling disappears as soon as they go to their bedroom and lie down.

How can you increase your chances of feeling sleepy and falling asleep easily?

• Avoid using your smartphone, reading, eating, watching television or working in bed (or in the bedroom). Not at night, and not during the day. These activities are not compatible with sleep. Only sleeping in bed helps the brain understand that this is the place for sleep. With the exception of intimacy.
• If you lie awake for a long time, get up and do something relaxing in another room, such as watching television or reading—an activity that, in the evening, promotes sleepiness. Return to bed when you start feeling sleepy. Avoid doing household chores or stimulating activities such as exercising, working or gaming during the night.

If you suffer from insomnia at night, daytime naps can have a negative effect on your sleep the following night. They disrupt the natural sleep–wake rhythm. The longer you stay awake during the day, the easier it will be to fall asleep when you go to bed.

If it is still important for you to nap, set an alarm for 20 minutes and take it as early in the day as possible.

A heavy meal just before bedtime can burden your digestion and make it harder to fall asleep. Try not to eat large meals two to three hours before sleeping. Light, easily digestible snacks may help promote sleep.

Do not eat if you wake up during the night, as your body can get used to it and, over time, you may start waking up hungry during the night. If you need to go to the toilet at night and it disturbs your sleep, try not to drink too much in the evening.

Although alcohol can initially make you sleepy, it disrupts sleep. Alcohol can make sleep lighter and cause you to wake more often during the night. It is therefore better to limit alcohol consumption.

Caffeine is a stimulant that increases alertness and can therefore make it harder to fall asleep. After ingestion, it remains in your system for several hours, so it is advisable to limit or avoid caffeine-containing drinks such as coffee, tea, cola and energy drinks from the afternoon onwards.

Sensitivity and tolerance to caffeine, as well as its impact on sleep, can vary from person to person.

Nicotine has a stimulating effect and can disrupt sleep. Even if smoking a cigarette gives a feeling of relaxation, nicotine mainly has a stimulating effect on the body. People who smoke often have difficulty falling asleep or staying asleep. This also applies to using an e-cigarette or vape with nicotine, or using nicotine pouches.

The best advice is to stop smoking. Secondarily, it is recommended not to smoke in the hours before bed or when you get up at night.

Regular exercise has a positive effect on sleep quality. It not only helps you fall asleep faster, but also to sleep more deeply. Note: intensive exercise just before bedtime can have the opposite effect. Physical activity can be valuable, but do not exceed your physical limits, as this will have a negative impact on sleep.