Jeroen - Saturday 13 November 2021

    Improve resilience with sleep

    How about investing in your night's sleep to strengthen your resistance. Did you know that a good resistance largely starts in bed?

    Five tips for a good night's sleep and better resilience

    1. Get rid of screens in the bedroom
    The blue light from, for example, a laptop screen or mobile phone prevents the production of melatonin. This is the hormone that makes you sleepy. This hormone normally peaks just before bedtime, but when exposed to anything that gives light, this is hindered. So get rid of the electronics!

    2. Regularity and rhythm in the sleeping pattern
    It is best to go to bed and get up around the same time every day. If you maintain a regular sleep rhythm, your body will eventually get used to it. This certainly helps with falling asleep and staying asleep.

    3. Write your worries and thoughts on paper
    By writing down concerns and thoughts, you can literally get them out of your head. Write your thoughts and concerns in a journal. So you no longer have to worry all night. Do this consistently for best results!

    4. Get plenty of exercise during the day
    Get some exercise every day and try to exercise intensively once or twice a week. In addition to staying fit, you also increase the quality of your sleep. Make sure you don't exercise right before going to bed. A walk is fine, but not too intensive.

    5. Provide enough daylight during the day
    By exposing yourself to daylight during the day and especially in the morning, you set your internal clock. Your body will sense that it is time to wake up and as soon as it gets darker in the evening it will be more aware that it is 'bedtime'.

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