Not sleeping well: causes and tips

How much sleep do you need?

On average, 7 to 8 hours of good-quality sleep will suffice for an adult. For many of us, living in this day and age, that is quite the challenge. Many people suffer from insomnia, don’t sleep enough, or don’t get quality sleep, and think they can handle it ‘just fine’. Oftentimes, these people are chronically tired, which is bad for your health.

Causes of sleep issues

There are many possible causes of sleep issues, some more complex than others. According to Mark Schadenberg, a Dutch renowned sleep expert, the cause of not sleeping well can often be traced back to traumas, stress, and/or anxiety issues. Most people don’t realize this.

9 tips for sleeping better

Talk about it

Mark’s advice is to treat the traumatic experiences, anxiety issues, and also stress at their core. This can be done by talking about them with family and/or friends, or by consulting the help of a professional. This can often treat sleep problems, sometimes even without you being aware of this effect.

A regular sleep rhythm

Boring, but it works! Try to go to sleep and wake up at the same time every day. Your body and mind will benefit from this regularity, and it will help prevent sleeping issues. Of course, you can sleep in a bit during the weekend, but it’s best not to extend your lie-in for more than an hour.

Coffee and alcohol

Try to avoid consuming caffeine in the evening, and pass on that glass of wine. Caffeine makes it difficult to fall asleep and will worsen the quality of your sleep. The glass of wine will relax you. You’ll fall asleep easier, but you’ll notice that you often wake up again throughout the night because you’re not sleeping as restfully. That isn’t ideal either. It’s best to avoid alcohol if you’re dealing with sleep issues.

Exercise, or better said: move!

Moving is great for your health, especially when you do it outside in nature. It doesn’t have to be intense exercise, as this can actually cause a stress response which will make you sleep worse. Walking, bike riding, swimming, they’re all activities that are good for you. It’s great to take a walk at night before you go to bed, but avoid intense exercise late in the day. That’ll cause your body more stress, which keeps you awake.

How to quickly fall asleep: a cozy sleeping space

An important tip for falling asleep: it almost goes without saying, but a cozy and calm sleeping space is important. Make sure your room is reasonably cool since you sleep best at a temperature between 15 to 18 degrees Celsius. Darkness is also important, so curtains that block the light are great. Try to create peace in this space, and invest in a good mattress and pillow. Don’t forget that the bedroom is a space meant for sleeping and intimacy. Working, studying, and watching television can best be done elsewhere.

Screens

Avoid screens right before bed, since they make it hard to fall asleep quickly. So no phones or laptops before you head to bed. Watching television isn’t as bad. It’s best to not leave your phone in the bedroom to avoid the temptation of taking a peek at it when you wake up to pee at night. If you do bring it into the bedroom, at least put it on do-not-disturb.

Create an evening ritual to fall asleep more quickly

Mark’s tip is to create an evening ritual for yourself. Divide this ritual into 3 x 20 minutes. For the first 20 minutes, do things that you have to do, like getting things ready for the following day. Dedicate the second chunk of time to self-care. So, don’t just quickly brush your teeth and jump into bed, but take your time with it. Spend the last 20 minutes relaxing. Do this by meditating, doing breathing exercises, cozy up with your loved ones, or by doing other fun things together (or solo), read a good book or a magazine. Following these instructions will surely help you fall asleep faster!

No pills

Try to prevent the use of sleep medication and melatonin. They don’t improve the quality of your sleep. It’s better to treat the issue that’s at the center of your sleep problem. And yes, that takes a lot of time, energy, and bravery, but it will eventually give you much more rest. As a result, you’ll have fewer sleep problems, and make you sleep more calmly. Melatonin is usually used incorrectly, which makes it counterproductive. So, unless you have jetlag or are blind, it’s often best not to use it.

A ‘worrywart diary’ to help you sleep

Do you lie awake at night because you’re overthinking? Mark has a useful tip to help you fall asleep quickly. Each day, spend fifteen minutes of your time writing down your thoughts and worries in a ‘worrywart diary’. After fifteen minutes have passed, you put away the diary and go on with your day. Try to do this every day for a month straight. You’ll notice that by writing in the book and then putting it away, your distracting thoughts will also stay away at night. Be sure to plan those fifteen minutes during the day and not at night, as that may put them at the front of your mind right before bed.

When do you go to your GP for your sleep issues?

Do the above tips and lifestyle rules not help, and do you continue struggling with broken nights? In that case, our advice is to get in contact with your GP. Of course, it’s not a problem if you have an occasional bad night, but if you have a few of them in the span of a few weeks, it’s best to speak up about it. In consultation with you, they can look into what’s causing your problems, and help you fix them.

Want some more tips? Read our interview with Mark or read his book ‘Van slaapwandeling naar droomleven’ (Dutch only).