Volgende dingen had ik genoteerd na het lezen van het e-book "powerfull sleep", ik heb namelijk hetzelfde probleem.
-get more sunlight, it decreases melatonine and delates the drop of body temperature
-powernap of 45 minutes
-exercise, best in morning, always at least 3 hours before sleep
-sleep pattern the same in weekends as in the week
-caffeine harms sleep
-same with alcohol, its even worse
-drink water, a lot, only water
-the more demand you put on your digestive
system during the night, the poorer the quality of your sleep will be
-->worst are high fat, high sugar and spicy food
-good supplements are magnesium, calcium and vit b
-avoid stress
-if you cant fall asleep, focus on relaxing, think about situations with little brain activity
-use bed only for sleeping
-cold room is better
!
