Tips for a good night’s sleep by the Finnish Institute of Occupational Health:
- Take good care of your health.
- Remember that temporary insomnia is part of life.
- Face the challenges of daily life during the day, do not mull over them in bed.
- If necessary, prevent insomnia by special working time arrangements.
- Exercise. In terms of sleep, the best time to work out is late afternoon. Stop doing heavy exercise at least 3 to 4 hours before bedtime.
- Avoid or limit your use of caffeine, alcohol, and nicotine.
- Don’t keep yourself too busy. Take enough breaks during the day.
- Start slowing down two hours before bedtime. Do something that calms you: read, chat with someone, watch TV, pass the time with your favourite hobby, or do relaxation exercises. This is especially important if you come home late in the evening feeling like you don’t have enough time for sleep.
- The evening meal should be light but sufficient to make sure that you will not wake up hungry at night. Drink fluids in moderation in the evening.
- Make your bedroom a comfortable place to sleep in. The key is to ensure that the bedroom is neither too warm nor too cold, and that the sleeping space is dark and peaceful.
- If you do not fall asleep in 20 minutes, you should get up and get a cup of herbal tea, for example. The bedroom should be reserved for sleeping. Otherwise, your body will associate the bed with being awake.