Tips for a good night's sleep

The number of people with sleeping problems is growing

One in five of us sleeps poorly. One in ten experiences problems concentrating, forgetfulness or feel gloomy as a result. Besides impacting your day-to-day life, chronic sleep deprivation or poor sleep also leads to all kinds of complaints, such as tiredness, depression, being overweight and increased risk of cardiovascular disease and cancer. That’s a lot of bad news… enough to keep you awake at night, even. Trouble sleeping is extremely frustrating. The number of people relying on sleeping pills is on the rise. Unsurprisingly. When you’re tired, you want to sleep. But what many people do not realise is that the sleeping pills diminish the quality of sleep and disrupt sleep hormone function. Which results in – you guessed it – sleeping problems

Try these simple tips for yourself

1. Avoid heavy meals in the evenings. A full stomach and the hard work your digestion needs to do as a result can make sleep troublesome.

2. Avoid alcohol. Whilst alcohol does help you fall asleep easier, your sleep will be lighter and should you wake half-way through the night, you’ll have more trouble getting back to sleep.

3. Avoid diet pills or appetite suppressers. They will disrupt your sleep.

4. Get more exercise, ideally in the morning or afternoon: your body enjoys rest in the evenings and a chance to wind down into relaxation mode.

Relaxing rituals

5. Relaxing bedtime rituals such as meditating, listening to calming music or reading promotes healthy sleep.

6. Go to bed and get up at the same time every day.

7. Digital detox: no mobiles, tablets, computers or TV in the evening. Not only does the light emitted from these devices keep you awake, your mind will also stay active, preventing you from relaxing deeply enough to fall asleep.

8. Keep the temperature in your room just right (not too warm) and make sure there is enough fresh air. A little on the cool side is preferable than too warm.

Stay calm

9. Limit caffeine intake – maximum two cups of coffee a day and no coffee or black tea after 4pm.

10. Make sure your bedroom is blacked-out fully and dim the lights in your house in the evenings.

11. Stay calm. Waking up at night is the most normal thing there is. Don’t check the time and don’t get frustrated.

The Puurenkuur range of sleep improvement programs is diverse

In both Europe and Asia, we offer a range of programs designed to promote better sleep. These may take a holistic approach, such as meditation, yoga, or breathwork, or follow a more Western, medical perspective. For example, at SHA Wellness Clinic, guests can try a sleep-enhancing helmet treatment — it may sound unusual, but it effectively induces drowsiness and supports deep sleep throughout the night.

Almyra, Cyprus

A striking design hotel on the Paphos coast. Relax in the serene, adults-only spa while gazing out over the endless blue of the Mediterranean.

SHA Wellness Clinic, Spain

At SHA Wellness Clinic, Eastern philosophies and Western approaches to health and wellbeing come together under one nourishing, ultra-modern and luxurious roof.

Six Senses Ibiza, Spain

A luxurious five-star-plus hotel from the Six Senses collection, set on sun-drenched Ibiza. The ideal destination for a spiritual wellness experience — or a highly advanced health reset.

Lefay Lago di Garda, Italy

Lefay Resort & SPA Lago di Garda stands out for its unique approach: addressing typically Western challenges such as stress and obesity using the principles of classical Chinese medicine.

Almar Jesolo, Italy

At Almar Jesolo Resort & Spa, you don’t have to think about a thing — everything is handled for you, so you can focus on one thing only: yourself.

Anantara Peace Haven Tangalle Resort, Sri Lanka

An alluring tropical island experience combined with the luxurious 5 star wellness of the Anantara Resorts

Kamalaya Wellness Sanctuary, Thailand

An experience. Life changing. Unforgettable. Kamalaya Wellness Sanctuary is all of this…and more. But words alone cannot describe Kamalaya. Kamalaya needs to be experienced.

REVĪVŌ Wellness Resort, Bali

Excellent service and extremely professional holistic programmes based on Balinese traditions. A beautiful and intimate retreat in green surroundings with a warm, friendly atmosphere.

Discover all Sleep Enhancement programmes