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    Dr. Paddo - Thursday 26 May 2024


    Sleeping poses a problem for many people: they have difficulty falling asleep or staying asleep. But how can you sleep better? Routine is important for a good night's sleep, a rhythm that the body and mind get used to. But there are even more ways to ensure that you rest well at night. If you also want to sleep better, use the 5 tips below.


    The benefits of a sleep routine

    Sleep is incredibly important for your health. Both body and mind need time to recover every night. But many people suffer from sleep problems and miss a few hours of sleep every night. If you want to enjoy a good night's sleep, developing a sleep routine is very important.


    The word routine says it all: a sleep routine is about doing the same things every night to prepare your body and mind for sleep. This way you go to bed at the same time every night and get up at the same time in the morning. This will cause your body to adjust to this rhythm, which will help you sleep better. This way you get that important 7 to 8 hours of sleep per night, and you sleep better.


    But what is involved in such a sleep routine and what is included? Below you will see 5 tips to develop such a sleep routine and sleep better.


    Tip 1: Keep fixed bedtimes

    You may not like routines, but people are creatures of habit. That is why it is wise to maintain fixed bedtimes. If you go to bed and get up at the same time every day, your body will adjust to this. This also affects the production of sleep hormones such as melatonin. Therefore, if you stick to these times, you will naturally feel sleepy at your regular bedtime. Falling asleep will then be easier and you will also feel fresher and more rested when you get up.


    You will have to get used to this in the beginning. Still, stick to your designated bedtime and set an alarm in the morning. You may not fall asleep quickly at first, but your sleep pattern will adjust over time. Afterwards, you will definitely feel better, because you will rest well at night.


    Tip 2: Don't sleep in.

    At the weekend, you can often enjoy more free time and sleep in. That's tempting, of course, but it can have a negative effect on your sleep routine. Furthermore, it is of course a fact: if you went to bed on time, you will have had enough sleep when your alarm goes off. Sleeping in is then not necessary at all.

    Tip 3: Avoid using smartphones just before bedtime

    Do you like to watch the latest news or browse the internet before you go to sleep? This is not a good idea. The light radiating from your screen is blue, a color that the brain interprets as daylight. This inhibits the production of melatonin, the sleep hormone. You will therefore feel less sleepy, making it harder to fall asleep. So turn off your smartphone, tablet or laptop at least an hour before going to sleep. Also pay attention to the light of e-readers!


    Tip 4: Pay attention to food and drink

    What and when you eat or drink can also affect your sleep. The later you eat in the evening, the busier your digestion will be when you go to bed. This may prevent your body from resting properly. So it's a good idea not to eat at least a few hours before going to sleep. Also pay attention to the use of caffeine and alcohol. Caffeine has a stimulating effect, and it is better not to drink it after 3 p.m. It can disrupt your sleep pattern. Alcohol seems like a good nightcap, but it makes you sleepy at night but wakes you up more often.


    Tip 5: Use supplements for better sleep

    There are various supplements that can help you sleep better. Check out our shop for all our sleep supplements. For example, use Valerian, a herb known for its calming effect. You can make tea from it and have a cup before going to sleep.


    Another useful supplement is 5-HTP (5-hydroxytryptophan). This is extracted from the seeds of the Griffonia simplicifolia plant. 5-HTP is a precursor to serotonin and can be good for better sleep in several ways. Serotonin ensures that you can relax better, it helps with worrying, restlessness and anxiety. Furthermore, serotonin is converted back into melatonine, which is important for falling asleep and staying asleep.


    There are more herbs for a good night's sleep. Wild Lettuce, has an analgesic and sleep-inducing effect and Passion flower inhibits anxiety and has a calming effect. You can also go for the Relax Mix from Indian Elements. This tea contains various herbs that have soothing and relaxing properties.


    You can sleep better too!

    As you can see, developing a regular sleep routine is a good way to improve your sleep. Part of this sleep routine is also the use of supplements. Life is often quite a challenge. A good night's sleep gives you the energy and peace to deal with this. Hopefully, developing a sleep routine and using supplements will help you sleep better too.

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