Good sleep is very important for our health – and for concentration, memory and mood. Did you know that the quality of the sleep (time in deep sleep) is just as important as the number of hours?
Our best tips
The need for sleep is different from person to person, but the rule of thumb is that if you wake up refreshed and feel rested during the day you have had enough, and good enough sleep. The average time of sleep for adults is 7 – 7,5 hours per night.
Here are our best tips for those who are tired and weary, and have troubles falling asleep.
In the morning
- Get up in the morning at approximately the same time every day, also in the weekends. This way you keep a good and steady Circadian rythm. It should not be more than two hours difference between the time you get out of bed in the weekend and on weekdays.
- Get at least 30 minutes of daylight and fresh air every day, preferrably early in the day (within two hours after you got out of bed).
During the day
- Regularly exercise has a positive effect on your sleep, but avoid high intensity work out the last three hours before bedtime.
- If you are worried about something, or have a lot to think about, try «30 minutes of worry» some time during the afternoon or early in the evening, where you give yourself time to think. This way you may avoid getting all the disturbing thoughts when it is time to sleep.
- Avoid sleeping during the day. If you are very tired you can take a short nap for maximum 20 minutes. Getting some rest without sleeping can be a good alternative.
- Use your bed for sleeping, not studies, phone/tablet or camputer. If you don’t have a separate bedroom you can make your bed into a sofa in the daytime.
- Avoid coffee, tea or other beverages with caffeine the last few hours before you og to bed, no later than 5 PM.
- Nicotine can keep you awake and should be avoided a few hours before bedtime.
- A hot bath or shower before bedtime can be calming.
- Establish an everyday sleep ritual. It can be a cup of decaffeinated tea, a meditation, a good book, or to do something else you like that can help you calm down.
- Put your phone in night shift mode and dark mode (or similar) at night. Avoid digital light and screens before bedtime.
- Don’t use alcohol as sleeping medicine. Alcohol can make it easier to fall asleep, but gives an uneasy, bad quality sleep.
- Avoid going to bed hungry, or having a big meal right before bedtime.
- Keep it quiet, dark and slightly cool in your bedroom (app. 16-20 C). You can also try a sleeping mask and earplugs.
- Don’t expose yourself to bright light if you have to get up at night. Lower or turn off lights the last two hours before bedtime.
- Don’t look at the clock if you wake up in the night. Awareness of the time may get you stressed and you can find it harder to fall asleep again.
- Remeber: The one who rests best, performs best
You can contact our counselling service if you would like a consultation about your sleep issues.
Source: Nasjonal kompetansetjeneste for søvnsykdommer, The National Centre of Sleep Disorders (SOVno)