Everyday tips

To experience temporary problems falling asleep is very common and harmless to your health. Those problems can be difficulties falling asleep, light sleep or waking up early. Sleep problems are becoming more and more common among adults of all ages. Temporary lack of sleep can quickly be caught up, whereas long term problems create health problems and a lower quality of life.

To avoid problems falling asleep, it is important to realise that tiredness is key for a good night’s sleep. Therefore, you should avoid the midday nap, and if you do have to take it, do so early in the day and try not to sleep more than 15–20 mins. You should be awake for 15–18 hours to make sure that you are tired. If you do not fall asleep when you have gone to bed, get back up again and do something calm that does not stimulate you too much. It may take a few hours before the next feeling of tiredness occurs.

For more tips, read below:

få hjälp med sömntips

Take a warm bath before going to bed
A warm bath is nice and relaxing and can help you fall asleep easier.

Don’t go to bed hungry
We recommend that you drink warm milk or herbal tea together with the chocolate bar. The hot drink and the tasty chocolate bar can help calm you down and give you a sense of fullness so that you don’t go to bed hungry.

Skip the evening coffee
Don’t drink coffee, tea or energy drinks in the hours before going to bed.

Don’t exercise too late in the evening
Try to only do calm evening activities.
Exercise is good, but not too close to going to bed.

Keep the bedroom cool
Keep the bedroom temperature at a maximum of 18 degrees Celsius.

Don’t stay in bed
Get up and do something but avoid doing things that wake you up. Go back to bed once you feel tired.

Disturbing light and noise
If the room is impossible to make quiet and dark, then try ear plugs or an eye mask.

Disturbing light and noise
If the room is impossible to make quiet and dark, then try ear plugs or an eye mask.

Don’t work in bed
If you watch TV or work in bed, you run the risk of associating your place of rest with daytime activities. The bed should be associated with sleep.