{"id":2459,"date":"2023-10-06T20:45:08","date_gmt":"2023-10-06T18:45:08","guid":{"rendered":"https:\/\/mindthebed.com\/tips-for-better-sleep-10-tips\/"},"modified":"2024-12-26T15:27:36","modified_gmt":"2024-12-26T14:27:36","slug":"tips-for-better-sleep-10-tips","status":"publish","type":"post","link":"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/","title":{"rendered":"Better sleep tips &#8211; 10 good habits"},"content":{"rendered":"\n<p>A wonderful night&#8217;s sleep &#8230; blissful, right?\nSome can only dream of it.\nGood, healthy sleep is a must for feeling good about yourself and stepping through life energetically.  <\/p>\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Content:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #003f73;color:#003f73\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #003f73;color:#003f73\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Sleeping_well_is_important\" >Sleeping well is important<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_1_Structure_is_the_key_to_a_better_nights_sleep\" >Tip 1: Structure is the key to a better night&#8217;s sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_2_A_bedroom_is_%E2%80%A6_a_bedroom\" >Tip 2: A bedroom is &#8230; a bedroom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_3_Make_it_dark_and_quiet\" >Tip 3: Make it dark and quiet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_4_Dont_sleep_too_hot_dont_sleep_too_fresh\" >Tip 4: Don&#8217;t sleep too hot, don&#8217;t sleep too fresh<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_5_No_point_in_wallowing\" >Tip 5: No point in wallowing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_6_Avoid_busy_activities_in_the_late_evening\" >Tip 6: Avoid busy activities in the late evening<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_7_Nightcap_No_thanks\" >Tip #7: Nightcap?\nNo, thanks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_8_Relax_really_%E2%80%A6_relax\" >Tip 8: Relax, really &#8230; relax!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_9_Invest_in_a_good_quality_mattress\" >Tip 9: Invest in a good quality mattress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Tip_10_Hang_in_there_and_focus_on_sleep_quality\" >Tip 10: Hang in there and focus on sleep quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/mindthebed.com\/en\/tips-for-better-sleep-10-tips\/#Most_Frequently_Asked_Questions\" >Most Frequently Asked Questions<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sleeping_well_is_important\"><\/span><a><\/a>Sleeping well is important<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>During our sleep, our body has time to recover and process impressions, experiences and emotions.\nThus, quality sleep is very important for our physical and mental health. <\/p>\n\n<p>It makes us more resilient and positive.\nDo you want to fall asleep quickly, sleep deeply and wake up in the morning feeling refreshed and alert?\nThanks to our 10 tips for better sleep, we&#8217;ll help you sleep better.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_1_Structure_is_the_key_to_a_better_nights_sleep\"><\/span>Tip 1: Structure is the key to a better night&#8217;s sleep<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Did you know that sales of non-prescription sleep aids, such as melatonin pills, have increased 44% in the past two years?\nSince corona, more people struggle with anxiety, which has a negative impact on their sleep quality. <\/p>\n\n<p>They trust that a pill will provide the solution.\nBut to get a better night&#8217;s sleep, caution is required because melatonin pills, for example, can seriously disrupt your biorhythm.\nRather, build in a fixed structure:  <\/p>\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Get up at the same hour every day, including weekends.<\/li>\n\n\n\n<li>Go back to bed at set times as well.<\/li>\n\n\n\n<li>Have a regular evening routine such as reading a book for 30 minutes.<\/li>\n<\/ol>\n\n<p>A fixed structure will have a great impact on your sleep rhythm and the quality of your sleep.<\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_2_A_bedroom_is_%E2%80%A6_a_bedroom\"><\/span>Tip 2: A bedroom is &#8230; a bedroom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Not a playroom or whatever.\nNowadays, in an average bedroom you will find much more than just a bed, closet and nightstand.\nFor a better night&#8217;s sleep, avoid all screens.\nMany of us also find it a great place for an extra television, a game console, a tablet or cell phone &#8230; Get rid of it!   <\/p>\n\n<p>In the bedroom, you may only sleep &#8230; and make love.\nThe latter is relaxing and has little to no side effects.\nWhat you can&#8217;t say about screens.  <\/p>\n\n<p>It is important that you associate your bedroom with sleep.\nSo, eyes closed and beaks closed. <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_3_Make_it_dark_and_quiet\"><\/span>Tip 3: Make it dark and quiet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>In a dark room, your brain is stimulated to produce melatonin.\nMelatonin is the well-known hormone that makes you sleepy.\nSo you get tired faster and fall asleep better.  <\/p>\n\n<p>Therefore, it is a good idea to completely darken your bedroom.\nIt&#8217;s also best to avoid a nightlight or alarm clock that emits light for a better night&#8217;s sleep.\nDo noises from outside or your partner&#8217;s snoring keep you awake?\nThen earplugs are your remedy.   <\/p>\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"616\" height=\"301\" src=\"https:\/\/i0.wp.com\/mindthebed.com\/wp-content\/uploads\/2023\/10\/Donker-en-stil-slapen-voordelen.webp?resize=616%2C301&#038;ssl=1\" alt=\"Dark and silent sleeping benefits\" class=\"wp-image-2275\" srcset=\"https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/Donker-en-stil-slapen-voordelen.webp 616w, https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/Donker-en-stil-slapen-voordelen-480x235.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 616px, 100vw\" \/><\/figure>\n\n<p>Does your partner really get too crazy?\nThen consider sleeping separately.\nIt will only benefit your sleep problems as well as your relationship and eliminate your sleep deprivation along with possibly other annoyances.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_4_Dont_sleep_too_hot_dont_sleep_too_fresh\"><\/span>Tip 4: Don&#8217;t sleep too hot, don&#8217;t sleep too fresh<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>The temperature in your bedroom is also important. During the day, open the window for a while so that enough oxygen can enter and ventilate your room properly and vigorously.  <a href=\"https:\/\/mindthebed.com\/en\/which-is-healthier-sleeping-with-windows-open-or-closed-find-out-the-pros-and-cons-here\/\" target=\"_blank\" rel=\"noreferrer noopener\">Do you sleep with the window open, closed or ajar?<\/a><\/p>\n\n<p>Provided you are not bothered by ambient noise, the choice is quickly made: the more fresh air, the better.\nIn winter, be careful that the temperature does not drop too much, though, as this can disturb your sleep.  Then ventilate vigorously but much more briefly and don&#8217;t let your bedroom cool down too much during the day.<\/p>\n\n<p>According to sleep experts, 18 degrees is still the ideal bedroom temperature for a better night&#8217;s sleep.<\/p>\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Temperature<\/strong><\/td><td><strong>Good or bad<\/strong><\/td><\/tr><tr><td>16 degrees celcius<\/td><td>Too cold<\/td><\/tr><tr><td>17 degrees celcius<\/td><td>Good<\/td><\/tr><tr><td>18 degrees celcius<\/td><td>Perfect<\/td><\/tr><tr><td>19 degrees celcius<\/td><td>Good<\/td><\/tr><tr><td>20 degrees celcius<\/td><td>Too hot<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_5_No_point_in_wallowing\"><\/span>Tip 5: No point in wallowing<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Don&#8217;t get to sleep or wake up after a sleep cycle to stare at the ceiling for hours?\nThen get up after no more than half an hour if you can&#8217;t sleep.\nGo to another room and do something relaxing or boring.  <\/p>\n\n<p>Read something, listen to quiet music or drink a cup of warm milk or chamomile tea.\nAre you a real worrier?\nIt often helps to write things down.\nOr are you afraid of forgetting something?   <\/p>\n\n<p>Also recognizable &#8230; then write it down.\nWhatever you do, be sure not to turn on bright lights, but use subdued light.\nWhen you feel yourself getting sleepy again, it&#8217;s time to go back to bed.  <\/p>\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"812\" height=\"363\" src=\"https:\/\/i0.wp.com\/mindthebed.com\/wp-content\/uploads\/2023\/10\/woelen-in-slaap.webp?resize=812%2C363&#038;ssl=1\" alt=\"tossing in sleep\" class=\"wp-image-2277\" srcset=\"https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/woelen-in-slaap.webp 812w, https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/woelen-in-slaap-480x215.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 812px, 100vw\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_6_Avoid_busy_activities_in_the_late_evening\"><\/span>Tip 6: Avoid busy activities in the late evening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Being active during the day will help you sleep better at night.\nWalking or biking for half an hour every day, for example, is definitely a good idea.\nIn the two hours before you go to bed, avoid (intense) exercise.  <\/p>\n\n<p>The idea that you are then definitely tired enough to fall asleep is an illusion.\nIt just makes you more awake and alert, and has the opposite effect.\nResearch also shows that staring at a screen before going to sleep makes it harder to fall asleep.  <\/p>\n\n<p>This is because the blue light from these screens prevents the production of melatonin.\nIt is better to read some more in subdued light.\nThe effort of it will tire your eyes and you will often fall asleep on your own.  <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_7_Nightcap_No_thanks\"><\/span>Tip #7: Nightcap?\nNo, thanks <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>A nice drink that helps you fall asleep wonderfully?\nIt&#8217;s just a thought.\nIt may be true that you&#8217;ll end up in dreamland faster, but the quality of your sleep is a whole lot worse.  <\/p>\n\n<p>You sleep lighter and less well through the night.\nMoreover, your body needs extra energy during sleep to break down the alcohol in your body.\nAnd as a result, you feel even more tired the next morning.  <\/p>\n\n<p>For better sleep, also avoid products containing caffeine or stimulants such as coffee, tea, chocolate, sugar, cigarettes &#8230; and heavy meals.<\/p>\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"764\" height=\"454\" src=\"https:\/\/i0.wp.com\/mindthebed.com\/wp-content\/uploads\/2023\/10\/alcohol-en-slapen.webp?resize=764%2C454&#038;ssl=1\" alt=\"alcohol and sleep\" class=\"wp-image-2279\" srcset=\"https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/alcohol-en-slapen.webp 764w, https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/alcohol-en-slapen-480x285.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 764px, 100vw\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_8_Relax_really_%E2%80%A6_relax\"><\/span>Tip 8: Relax, really &#8230; relax!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Stressing over the fact that you won&#8217;t fall asleep has never helped anyone.\nHave you already built a set pattern into your day?\nGood job!\nThe important thing is that at the end of the day you also slowly wind down to rest.   <\/p>\n\n<p><a href=\"https:\/\/www.headspace.com\/sleep\/how-to-sleep-better\" target=\"_blank\" rel=\"noopener\">Relaxation exercises<\/a> can help. Most techniques focus on breathing. Take a deep breath and concentrate on it until it comes naturally. Breathe in through your nose, and out again through your mouth.<\/p>\n\n<p>Make each breath deeper.\nAnother well-known technique is 4-7-8: inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds.\nAfter a few times, you&#8217;ll notice that you naturally become calmer.\nTest it out!   <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_9_Invest_in_a_good_quality_mattress\"><\/span>Tip 9: Invest in a good quality mattress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Do you like to sleep on a hard or a soft mattress? Do you prefer latex or memory foam? Prefer a <a href=\"https:\/\/mindthebed.com\/en\/is-a-box-spring-better-for-your-back\/\">box spring<\/a> or <a href=\"https:\/\/mindthebed.com\/en\/slatted-base-box-spring-spiral-base-or-disc-base-which-bed-base-to-choose\/\" target=\"_blank\" rel=\"noreferrer noopener\">no box spring<\/a>? Each of us is different, which is why there is no one mattress that works for everyone. What is the best mattress for you? Read more in <a href=\"https:\/\/mindthebed.com\/en\/what-is-the-best-mattress-for-youcold-foammemory-foampros-and-cons-explained\/\" target=\"_blank\" rel=\"noreferrer noopener\">this blog<\/a>. <\/p>\n\n<p>Perhaps your mattress is in urgent need of replacement?\nGet advice from a sleep expert: he or she will ask you the right questions to choose the ideal sleep system that perfectly suits your needs. <\/p>\n\n<p>In the showroom of bed specialist stores, you can try out the different beds, mattresses and pillows for yourself.\nDefinitely worth the investment of time and budget to sleep better. <\/p>\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"649\" height=\"380\" src=\"https:\/\/i0.wp.com\/mindthebed.com\/wp-content\/uploads\/2023\/10\/slapen-met-een-goed-matras.webp?resize=649%2C380&#038;ssl=1\" alt=\"sleep with a good mattress\" class=\"wp-image-2281\" srcset=\"https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/slapen-met-een-goed-matras.webp 649w, https:\/\/mindthebed.com\/wp-content\/uploads\/2023\/10\/slapen-met-een-goed-matras-480x281.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 649px, 100vw\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tip_10_Hang_in_there_and_focus_on_sleep_quality\"><\/span>Tip 10: Hang in there and focus on sleep quality<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Can you check off all nine tips above?\nThen it&#8217;s a matter of persistence.\nGive your body time to get used to your new pattern and habits.\nBy the way, not everyone needs the same amount of sleep.    On average, it is between six and eight hours. Young children need more hours of sleep, but older individuals in particular often get by with less. Therefore, there is no point in staying in bed any longer. Do you have enough for a seven-hour sleep and need to get up at 6 a.m.? It&#8217;s best not to go to bed until 11 p.m. then.  <\/p>\n\n<p>Focus on sleep quality rather than sleep duration. After all, that is often even more important for your recovery and thus your health. Falling asleep easily, sleeping through well and feeling rested after a good night&#8217;s sleep sums it up well. Your sleep quality increases as your sleep pressure increases and when you have taken enough sunlight and exercise during the day.   <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><a><\/a>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>With these 10 tips, you&#8217;re guaranteed better sleep.\nStill having trouble sleeping after trying these tips?\nYour doctor can always help you if you experience these problems.\nGood sleep is very important for your health.\nMake sure you get a good night&#8217;s sleep!    <\/p>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Most_Frequently_Asked_Questions\"><\/span>Most Frequently Asked Questions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"wp-block-ub-content-toggle wp-block-ub-content-toggle-block\" id=\"ub-content-toggle-block-5c971663-3a92-4ada-b1f4-6b8b06cc89b1\" data-mobilecollapse=\"false\" data-desktopcollapse=\"false\" data-preventcollapse=\"false\" data-showonlyone=\"false\">\n<div class=\"wp-block-ub-content-toggle-accordion\" style=\"border-color: #f1f1f1; \" id=\"ub-content-toggle-panel-block-8e2f881f-83f0-4376-8ce9-a6aff646328f\">\n\t\t\t<div class=\"wp-block-ub-content-toggle-accordion-title-wrap\" style=\"background-color: #f1f1f1;\" aria-controls=\"ub-content-toggle-panel-0-5c971663-3a92-4ada-b1f4-6b8b06cc89b1\" tabindex=\"0\">\n\t\t\t<p class=\"wp-block-ub-content-toggle-accordion-title ub-content-toggle-title-5c971663-3a92-4ada-b1f4-6b8b06cc89b1\" style=\"color: #000000; \"><strong>Hoe kom je in slaap als je niet kan slapen?<\/strong><\/p>\n\t\t\t<div class=\"wp-block-ub-content-toggle-accordion-toggle-wrap right\" style=\"color: #000000;\"><span class=\"wp-block-ub-content-toggle-accordion-state-indicator wp-block-ub-chevron-down open\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t<div role=\"region\" aria-expanded=\"true\" class=\"wp-block-ub-content-toggle-accordion-content-wrap\" id=\"ub-content-toggle-panel-0-5c971663-3a92-4ada-b1f4-6b8b06cc89b1\">\n\n<p>Make sure you have really built up enough sleep pressure, that is, that you are tired enough. If you still can&#8217;t sleep stay especially calm and build up your day by: listening to relaxing music, consciously breathing in and out, and especially doing things that relax you. Sleep is not easily controlled.  <\/p>\n\n<\/div>\n\t\t<\/div>\n\n<div class=\"wp-block-ub-content-toggle-accordion\" style=\"border-color: #f1f1f1; \" id=\"ub-content-toggle-panel-block-4277c3b6-34b4-48f2-906d-e2cbf071fe0f\">\n\t\t\t<div class=\"wp-block-ub-content-toggle-accordion-title-wrap\" style=\"background-color: #f1f1f1;\" aria-controls=\"ub-content-toggle-panel-1-5c971663-3a92-4ada-b1f4-6b8b06cc89b1\" tabindex=\"0\">\n\t\t\t<p class=\"wp-block-ub-content-toggle-accordion-title ub-content-toggle-title-5c971663-3a92-4ada-b1f4-6b8b06cc89b1\" style=\"color: #000000; \"><strong>Welk eten maakt je moe?<\/strong><\/p>\n\t\t\t<div class=\"wp-block-ub-content-toggle-accordion-toggle-wrap right\" style=\"color: #000000;\"><span class=\"wp-block-ub-content-toggle-accordion-state-indicator wp-block-ub-chevron-down open\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t<div role=\"region\" aria-expanded=\"true\" class=\"wp-block-ub-content-toggle-accordion-content-wrap\" id=\"ub-content-toggle-panel-1-5c971663-3a92-4ada-b1f4-6b8b06cc89b1\">\n\n<p>There are some foods like sour cherry juice that have (very little) melatonin in them, but if you really want to go to sleep, it is precisely not good to eat heavily. In fact, this triggers your digestion and provides extra energy. Are you hungry? Then choose easily digestible and protein-rich foods. <\/p>\n\n<\/div>\n\t\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Sleeping well is important; it is the foundation you lay for a new day.<br \/>\nAre you not sleeping well?<br \/>\nWe would like to give you 10 tips to sleep better and improve your sleep!<br \/>\nStop the fatigue now!   <\/p>\n","protected":false},"author":33,"featured_media":2751,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[62],"tags":[],"class_list":["post-2459","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-improve-my-sleep"],"featured_image_src":"https:\/\/i0.wp.com\/mindthebed.com\/wp-content\/uploads\/2023\/10\/sleeping-better-tips.jpeg?fit=640%2C427&ssl=1","author_info":{"display_name":"Ilona Migdalski","author_link":"https:\/\/mindthebed.com\/en\/author\/ilonam\/"},"_links":{"self":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts\/2459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/comments?post=2459"}],"version-history":[{"count":13,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts\/2459\/revisions"}],"predecessor-version":[{"id":6668,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/posts\/2459\/revisions\/6668"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/media\/2751"}],"wp:attachment":[{"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/media?parent=2459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/categories?post=2459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mindthebed.com\/en\/wp-json\/wp\/v2\/tags?post=2459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}