A good night's sleep is essential for a healthy and happy life. But do you often find it hard to fall asleep, wake up frequently, or get out of bed early in the morning because you can't sleep anymore? This can have major long-term consequences for your health. In this blog, I'll tell you more about the effects of sleep deprivation and 5 tips for better sleep.
More than one in five Dutch people aged 12 and older have problems sleeping:
Source: CBS Health Survey
5 Consequences of short-term sleep deprivation:
- Feeling tired
- Lack of energy
- Being very irritable/easily annoyed
- Poor concentration
- Reduced immunity
7 Common consequences of long-term sleep deprivation:
- Less alert
- Skin aging
- Lack of energy
- Weakened immune system (more susceptible to illnesses)
- Headaches
- Increased risk of heart problems
- Increased risk of developing diabetes
Causes of sleep deprivation
Are you watching TV late into the evening until you go to sleep? Or checking Facebook in bed? These may be the causes of your difficulty falling asleep.
It's best to avoid screen use as much as possible before going to bed. The blue light from the screen makes your brain think it's still daytime, which prevents the production of melatonin, normally responsible for helping you fall asleep well.
Another common cause of sleep deprivation is worrying.
I'd like to share 5 tips with you that may help you fall asleep faster and have a better night's rest.
Sleep routine
Try to wake up and go to sleep around the same time as much as possible. This helps your body get used to sleeping at a certain time, increasing the chance of falling asleep more easily.
Himalayan salt lamp as a night light
A salt lamp can be an ideal night light for you if you're looking for atmospheric warm light that isn't too bright. Himalayan salt lamps spread a red-orange glow across the room, which many people find pleasant before going to sleep. It can, for example, remind you of a sunset.
The red-orange hues have been proven to be calming for people with anxiety, so a salt lamp can help if you worry a lot or if your children are scared in bed. A salt lamp can then be a good solution.
Want to try for yourself if a salt lamp helps you? Then take a look here: Salt lamp assortment
Reading a book
Reading a good story can help clear your mind and prepare you for deep sleep. Better than the blue light from a screen ?
Relax with yoga or meditation
If you are busy and active during the day, your body produces a lot of cortisol, also known as the stress hormone. This stress hormone causes you to fall asleep worse in the evening and have a less deep sleep. Therefore, it is important to get enough rest and relax, especially before going to sleep.
Yoga and meditation reduce your stress and lower cortisol levels. Meditate (even if briefly) after a busy workday to unwind properly and clear your head.
How to fall asleep within fifteen minutes?
Are you good at worrying and overthinking, which keeps you from falling asleep? Then try this small exercise:
Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Keep repeating these steps without a break, and before you know it, you'll be asleep.
Hopefully, these tips will help you get a good night's sleep, so your body can recover well for the next day ❤