One in five people in the Netherlands sleeps badly. The good news: small changes to your evening routine often make a big difference. These are the seven tips that deliver the most.
1. Make your bedroom dark and quiet
Light and noise are the biggest sleep disruptors. A silk sleep mask blocks out light without pressing on your eyes, and a white noise machine masks street noise with a soothing hum your brain quickly gets used to.
2. Try a weighted blanket
A weighted blanket applies even pressure across your body — it feels like a hug and has been shown to lower stress hormones. Choose a blanket of around 10% of your body weight.
3. Keep a fixed sleep schedule
Go to bed at around the same time every day and get up at the same time, even at weekends. A wake-up light that mimics sunrise makes early mornings a lot more pleasant.
4. A screen-free final hour
Blue light suppresses your melatonin production. Put your phone away an hour before bed, or wear blue-light glasses in the evening.
5. Keep your bedroom cool
The ideal sleeping temperature is around 17–18 degrees. A cool room with a warm blanket works better than the other way round.
6. Relax your senses
Scent works directly on your nervous system. A few spritzes of lavender pillow spray on your pillow is a simple ritual that teaches your body to associate it with sleep.
7. Support your posture
Neck or back complaints keep you out of deep sleep without you realising it. An ergonomic memory foam pillow or a knee pillow for side sleepers keeps your spine straight.
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