Good sleep is essential for mental health. These sleep hygiene tips, based on cognitive behavioral therapy for insomnia (CBT-i) and Dutch guidelines, can help improve your sleep while waiting for treatment.
Go to bed and wake up at the same time every day—including weekends. This is the single most important thing for your biological clock. Yes, even if you slept badly.
Get bright light (preferably daylight) early in the morning. This helps set your circadian rhythm. In the evening, dim the lights to signal to your body that it's time to wind down.
Stop using phones, tablets, and computers at least 1 hour before bed. The blue light suppresses melatonin (your sleep hormone), and the stimulation keeps your brain active. Read a book instead.
No caffeine after 2 PM (or earlier if you're sensitive). Caffeine stays in your system for 6-8 hours. Nicotine is also a stimulant—try not to smoke in the evening.
Use your bed only for sleep and intimacy. Don't study, work, watch TV, or scroll on your phone in bed. Your brain needs to associate the bed with sleep, not with being awake.
Don't lie in bed awake for more than 15-20 minutes. Instead:
This "stimulus control" technique helps break the association between bed and wakefulness.
Talk to your GP. Sleep medication is generally not recommended long-term, but CBT-i (therapy for insomnia) is very effective.
For more detailed information about sleep problems: