Sleeping tips

We have collected a few tips for you that can help you improve your sleep patterns:

1. take advantage of the current situation, in which opportunities to be out and about in the evening are limited, to optimize your sleep rhythm and observe whether you notice any changes in your sleep quality. To do this, try to make your sleeping times as consistent as possible by going to bed and getting up at roughly the same time for a few days/weeks.

2. exercise during the day, preferably in the fresh air. Try not to do strenuous activities too close to bedtime, but at least three hours before.

3. try to keep your sleeping area quiet. Simply use all the time you spend at home to fix your bed, which has been squeaking for months. Earplugs may also help if you live on a noisy street or near railroad tracks.

4. you sleep best when the temperature in your (bedroom) room is between 16 & 18 degrees Celsius.

5. try to avoid stimulating drinks(energy drinks, coffee, black tea). You should especially avoid these in the evening.

6. you may find it easier to fall asleep if you have not eaten a large meal beforehand. Your gastrointestinal tract then has to work less and your body can relax better.

7) Certain bedtime rituals can help you prepare your body for sleep and make it easier for you to fall asleep. For example, it can become your ritual to drink a herbal tea, then go to the bathroom and turn off the light everywhere and write down what you are grateful for. After a while, your body will take this as a signal that it's time to slow down and relax. You can also try out certain breathing techniques and use them as a ritual, for example 4-7-8 breathing.

8 As a student, you sometimes spend a lot of time in bed during the day, as you often only have one room available. Nevertheless, try not to stay in bed all day, but only sleep in it if possible. For example, you can work at your desk or go for a walk to make a phone call. After a while, your body will associate the bed with sleep and it will be easier to fall asleep.

9 If you can't sleep, get outof bed if possible and do something else. For example, you can read a book, do a crossword puzzle or draw. It is important that the activity has a relaxing character.

10. if you have slept very badly at night, it is particularly difficult to skip your afternoon nap. However, try to sleep only at night and not during the day. The aim is for you to be so tired in the evening that no more thoughts can keep you awake. If you absolutely cannot do without your midday nap, try to keep it as short as possible. It can be helpful not to lie down, but just to put your head on the table. A study shows that a 10-minute nap has more positive effects than a 20- or 30-minute nap.

11. try to avoid alcohol, especially as a sleep aid. Although alcohol can help you fall asleep, it severely impairs the quality of sleep. Drink a sleeping tea instead, even if that sounds less cool ;)

12. you should also avoid nicotine if possible, as studies have shown that nicotine also has a negative impact on sleep quality.

Have fun trying it out and we hope these tips help you. Sleep well!