Nothing beats a good night of sleep. But what if sleep doesn’t work? New research shows that teenagers stay on their phones and keep messaging others in the evening, which causes sleeping problems. For this we have a special for all the night owls: seven tips to doze off quickly and easily.

Perhaps it all sounds very familiar: blue light from smartphones and tablets is disastrous for your night’s rest and this has been mentioned for a while now. But now, for the first time, thorough research has been done in the US. 1300 young people and children were interviewed by the National Institute for Public Health and the Environment (RIVM). This shows that more than eighty percent (!) of young people between the ages of thirteen to eighteen use a screen in the evening. The result: they fall asleep later, wake up at night and on average sleep up to forty minutes shorter.During the day they often have trouble staying awake.

What can you do about it, except of course put away that cell phone?

1. Turn your alarm clock around

alarm clock

Put your alarm clock out of sight, because it will only give you extra stress if you are constantly staring at the clock. There is more to life than just the duration of your sleep. The quality and depth of your sleep also determines how rested you wake up.

2. Make a ‘care list’

Before going to sleep, write down everything on paper that you can worry about. Once you have written down all your worries, you no longer have to remember them.

3. Eat something light

Can’t sleep because you are hungry? Then eat a light snack, such as a cracker with cheese or some fruit. Certainly do not eat chocolate, greasy things or sweets. That energy will only keep you awake.

4. Calming music

Listen to calming sleep music. There is music that is specially designed to generate slow brain waves so that you get sleepy faster. YouTube and Spotify have endless sleeping music. Try out what works for you.

5. Provide fresh air

bed room forrest

You sleep faster and better when your body cools down. Always set your thermostat low and open a window. What can also help is a hot shower just before you go to sleep. Your body cools down even more when you are in bed.

6. Do the 4-7-8 technique

Breathe in and out and make a “whoosh” sound aloud. Then gently press the tip of your tongue against your gums. Then breathe in for four seconds, hold it for seven seconds and breathe out in eight seconds with sound. Repeat as long as you want. It will make you extremely relaxed.

7. Breathe on the left

This sounds crazy, but maybe it works for you. If you cannot sleep, gently close your right nostril with your right thumb and breathe through your left nostril. This should slow your heart rate slowly. This would allow you to relax better and fall asleep faster.

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