Difficulty falling asleep, 3 tips from sleep experts!

If you have trouble sleeping and have trouble falling asleep, for example because of stress or because you have an important job interview the next day, there are a lot of things you can try. A surprising solution is a very tasty piece of fruit packed with helpful substances.

Everyone experiences that if you have trouble sleeping, you can get really frustrated with yourself, which ironically makes it even harder to fall asleep. If you find it structurally difficult to fall asleep, these natural tips are good for you to try.

Not getting enough sleep can lead to a host of health problems. In addition, it also reduces physical and mental performance during the day. Something you can’t use during an important job interview, say the application experts at beaks.nl.

They also provide a number of tips to fall asleep better.

Difficulty falling asleep improves with these tips

We stick to the natural tips that you can try if you normally have trouble falling asleep. Try them out and see if it helps you too.

1. This fruit is the solution

There is fruit that you can eat before going to sleep that will make you feel a whole lot better when you wake up in the morning.

Research shows why kiwifruit is a great way to wind down before bed, and how it can make you feel better in the long run. So a good idea to try if you have trouble falling asleep and sleep restlessly.

Kiwis have been part of many people’s bedtime rituals for years, and science confirms the value of the kiwi as a sleep aid.

Studies have shown that kiwifruit can help with sleep quality and your sleep efficiency after a month of regular consumption of kiwifruit before bed.

Kiwis contain high amounts of serotonin and antioxidants, as well as vitamins such as folic acid and vitamin B, which can help you fall asleep.

Other foods that can help you sleep almonds, salmon, oats, avocados, eggs and bananas. You can also have a cup of warm milk pack before going to bed.

Cow’s milk contains a sleep-promoting amino acid called Tryptophan. Tryptophan is very important for the formation of serotonin, which is also contained in kiwis. Serotine is a substance in the brain that (co-)regulates the sleep-wake rhythm. Milk also contains melatonin, which we know as a hormone that makes the body sleepy.

If you have trouble falling asleep, the above food is good to eat or drink in the evening.

2. Provide optimal conditions in the bedroom

Apart from what you can eat and drink, the bedroom itself is also important if you have trouble falling asleep.

It is important that your bedroom is fresh. Open a window to let in fresh air and air the bedroom during the day.

In addition, a very good mattress and nice fresh and clean bed linen are also important. The latter also really works to get to sleep better.

Make it dark in your bedroom if you want to get a good night’s sleep and possibly do some relaxation exercises before you go to bed. For example, think of 10 minutes of yoga before going to sleep.

3. No coffee, sports and alcohol if you have trouble falling asleep

Experts also recommend not consuming caffeine too late, as it can take “up to 10 hours to completely leave the bloodstream”, which is why it can interfere with a good night’s sleep.

This also applies to alcohol, by the way. Due to the consumption of alcohol, your body has to work too hard to process this. Only when the alcohol has worn off can your body enter REM sleep, which helps ensure that you wake up well rested.

And if you exercise in the evening, it might be time to change your routine: morning is the best time to train.

A 2018 study found that vigorous exercise before bed disrupts the body’s natural rhythm and makes it more difficult to fall asleep. In addition, it also reduces the quality of your sleep.

This study found that rapid eye movement (REM) sleep decreased by 10.5% in those who did vigorous exercise before going to bed.

REM sleep is important because it’s the time when your brain consolidates your memories, committing things you’ve learned during the day to long-term memory, and it’s also the time when you dream most vividly.

Conclusion if you have trouble falling asleep and want to wake up better rested

If you find it difficult to fall asleep structurally, there are certainly things you can do to improve this.

Think of eating kiwis, drinking warm milk, avoiding coffee and alcohol and not exercising later in the evening. It is also important that you have a quiet bedroom with a wonderful mattress and fine, fresh and clean bed linen.

In short: do you want to perform optimally during your application? Start eating kiwis in the evening and relax on the couch. And maybe change your bedding. Who would have thought that ideal job interview preparation could be so easy!