It may be an open door, but a bad night’s sleep has a major impact on your complaints and vice versa. For example, people with feelings of sadness or anxiety complaints have trouble with sleeping in 60-80% of the cases. The scientific knowledge about sleep in relation to mental complaints is already quite large and is still growing. We now know that improving sleep is an important part of treating mental complaints.

What can I do in case of sleeping problems?

You can do a lot yourself to improve your sleep. For example, take a look on the page about sleeping problem on thuisarts.nl. There you will find scientifically proven advice on sleeping problems. It is also advisable to talk to your doctor about your sleeping problems. It may be that the sleeping complaints have a medical cause. Your doctor or psychologist in the general practice can help you with practical tips or find a treatment for sleeping problems.

Sleep journal of diary?: a way to get insights 

You can get started with the tips from the internet, but perhaps this is all a bit too much for you. Changing sleeping habits and sleeping problems is quite a job. Allow yourself time and start small, for example by keeping a sleep diary. By keeping a record of your sleep for a week, you will find out how you sleep and what factors influence your sleep. This will give you insight and perhaps already encourage change.

Sleep therapy, does that exist?

In addition to these general tips, there is also a real sleep therapy. This therapy has been specially developed for people with insomnia. And the best thing is that it is scientifically proven to be effective. Do you want to know more about this? Then search for CBT-i online or read the book “improve your sleep”. Good to know: improving your sleep with this therapy also reduces complaints, such as depression and panic attacks.

By the way, did you know that sleep therapy is more effective and healthier than sleep medication? I will write more about that in my next blog.

Online help

Do you have sleeping problems? Start today with a sleep diary. Need help with the dairy or do you want other help? Ask a coach for more information.

“1 more episode…?”. Sounds familiar? Many people don’t get enough sleep, either because there are so many fun things to do (such as Netflix) or because they are so over-stimulated or stressed that they can’t seem to fall asleep at night. Getting enough sleep is very important for your physical and mental recovery. Too little sleep can cause problems; you do not regain enough energy, you feel tired and you can develop other physical or mental complaints. Are you having trouble sleeping? In this article, I’ll give you a practical plan on how to prioritize your sleep and sleep like a baby again.

What affects your sleep?

Sleep is influenced by many factors. A number of important factors are: the amount of activity and movement during the day, the amount of daylight you are exposed to (affects melatonin production), what you eat, your evening routine, your day-night rhythm, alcohol and caffeine, blue light (from screens) and relaxation.

Below you’ll find a practical explanation of how you can use this knowledge to make a plan to improve your sleep quality and quantity. If you want more detailed information about sleep or know how the hormone melatonin affects your sleep, try to search for “sleep” in the search bar of www.niceday.app.

Your plan to a good night sleep

This plan focuses on sufficient daylight using a daylight lamp* (white light with a strong intensity of 10,000 lux, for example this one), taking melatonin* temporarily, rhythm, healthy habits and assistive nutrition, with the option of supplements.

In the morning

• The moment you get up determines when your biological clock starts. That is why sleeping in during weekends is not recommended. Staying in bed for an hour longer than usual is fine, but if you have sleep problems, it is best to get up at the same time every day.
• Maintain a steady rhythm in the morning:
  • Set the alarm clock to 7.30 a.m. (no later than 9 a.m. on your day off)
  • Don’t snooze; immediately open the curtains and switch on the daylight lamp for 15 minutes.
  • After that, get out of bed and go through your morning routine (shower, food, coffee). If possible, make sure you keep the daylight lamp close by.
  • Then use the lamp for at least 30 more minutes, for example while working.

During the day

• Make sure you have at least 30 minutes outside exercising or walking during the day (in daylight). Walking has a relaxing effect on the brain, preferably in a quiet and green environment. 
• Follow as little social media or news as possible (this produces stress hormones)
• Try to avoid sugar and processed foods as possible (no packets / sachets)
• Do not sleep during the day
• Keep an eye on your stress levels and ensure sufficient relaxation. Stress and poor sleep is a vicious cycle. The more stress you experience, the longer it will take you to fall asleep. And the shorter you sleep, the more susceptible you are to new stress. You can break this circle with relaxation.

In the evening

• Make sure you have light dinners, not too heavy or greasy. A handful of unroasted and unsalted almonds with or after dinner; this contains tryptophan and magnesium which can positively influence your sleep.
• Really cut back on the alcohol. Actually, it is best not to drink alcohol at all. Alcohol causes a greatly reduced quality of your sleep.
• No sugary foods and caffeinated drinks such as black tea, coffee, energy drinks and cola (also no diet / zero).
• Make sure your bedroom is optimized for your sleep; make sure there is a fres air flow, it’s cool, dark and has a relaxing interior. 
• Really take the time to relax. After a busy working day, eating a bar of chocolate and scrolling through social media on your phone won’t let your stress level go down. Only when you make room for real relaxation can you effectively reduce stress.
• Maintain a steady rhythm in the evening. If you want to sleep at 11 p.m., you can do it like this:
  • 9 p.m .: turn off the screens, dim the lights, take an optional magnesium taurate supplement* and relax, for example, a good night’s sleep, tea, walking, chatting, washing up, doing puzzles, taking a bath, reading.
  • 9.30 pm: Optionally use low dose Melatonin (0.5 – 1 mg)* at a fixed time for up to a few weeks. If you forget to take it, don’t take it later! This actually disrupts your rhythm.
  • 10:15 pm: Going to bed routine
    • Write down positive things about the day
    • Brushing teeth, washing your face, taking a shower
  • 10.30 pm: relax in bed (10-30 min)
    • Relaxation exercises increase certain brain activity (Theta waves) which have a calming effect.
      • Unaccompanied breathing exercise or meditation: Breathe deeply and slowly through your abdomen, making your exhalation twice as long as your inhale.
      • Guided Yoga Nidra (or yoga sleep). For example via the Insight timer app, search for “Yoga Nidra”.
    • Listening to music, for example binaural beats. Via Spotify the Binaural Beats playlist from NiceDay.
    • Reading a quiet book (not a thriller full of cliff hangers) or having sex.
  • 11 pm: light off and go to sleep. Can’t sleep? Get out of bed after 20 minutes, do something relaxing like doing puzzles or reading, and then try going back to sleep.

Help with your plan

This may sound like a lot, and changing your habits and routines can be quite a challenge! But, if you feel overwhelmed you can start doing this the following ways:

1. Take small steps and choose the things that you think can best help or suit you. Slowly let this become your new routine.
2. Or start an “experiment” in which you strictly follow your plan for two weeks. Within this time you will notice from experience what you like and what you don’t. After those two weeks you can continue to do the things you like and adjust the plan to your own liking.

I myself am always fond of rigorous experiments, but that is of course personal;) ​​Both options are fine, choose what suits you and prioritize your sleep!

*Are you currently under treatment? Always talk to your professional about what is suitable for you.

Sleeping problems; they can have an enormous impact on your mental health. It is something that I have previously discussed in this blog. In the Netherlands, a lot of people use sleeping medication. It usually starts innocently, with taking a sleeping pill every now and then when you’re having trouble sleeping. However, there are many people that eventually start using it daily and have a lot of trouble stopping. One of the reasons is that thinking about why you’re having trouble sleeping is difficult, and often means that you’ll have to make big changes in your daily routine. This asks for courage and discipline and has its ups and downs. A sleeping pill might be a ‘quick’ solution for the problem, but is it also the best one?

Sleep medication can lead to more problems

We’ll start with the bad news: sleep medication doesn’t help you to sleep well. It helps you to fall asleep, but your quality of sleep isn’t very good. Because of this, your body won’t get enough rest and your creative and stress regulating brain will not function properly the following day. Besides that, there is a risk that you’ll increase your intake of the medicine, for example because of thinking “I’ll have to take it, otherwise I won’t sleep and can’t take my exam tomorrow!”. These kinds of negative and anxious thoughts can eventually lead to even more sleeping problems, and an independence of the medication. Once you’re no longer dependent on the medication, it is very hard to go on without it.

Breaking the vicious circle

Still, there are situations in which medication can be helpful. For example, when you want to break a vicious circle of bad sleeping and increasing psychological complaints as a result of it. But, do make sure you only use the medication temporarily and not every day. What would be a better and more sustainable solution, is to find out why you aren’t sleeping well and to do something about it. Anxious thoughts about sleep can worsen sleeping problems, and can sometimes lead to stress and psychological or physical problems. Try to take a look at your situation with someone close to you, and think about what could be causing the sleeping problems and what you can do about it. Or, ask your general practitioner if there could be a physical cause.

Alternative sleeping medication

The most common sleeping pills are called benzodiazepines. Unfortunately, there aren’t any good or healthy alternatives for this medication, even though people might tell you otherwise. Other types of medication, that have sleepiness as a side effect, also have other negative side effects such as weight gain or sexual problems. Natural alternatives such as cannabis, have an even bigger side effect on your quality of sleep, and can make you very dependent on it. Maybe you have heard of melatonin once? Melatonin especially helps with irregular shifts or jetlags for example. You can give it a try, but be careful with it! When you take it at the wrong time, it can mess up your biological clock.

So, can a sleeping pill hurt you?

Taking one pill every once in a while won’t hurt anybody. But, eventually it will be more effective to find the cause of  your sleeping problems. This will help you work on a better night’s rest and will prevent you from not being able to sleep without medication.

Sleep: the basic necessity of human life. We all need a good night’s sleep to function properly the next day. Still, to most people this isn’t so obvious. Many are unaware of the value of sleep and what sleep deprivation does to your body. Research has shown that too little sleep (sleep deprivation) has negative consequences for both your mental and physical health. In this article you can read more about these consequences, how sleep problems are related to depressive symptoms, why a good night’s sleep is important and what you can pay attention to before you go to bed.

Physical health

“The shorter you sleep, the shorter your life”. Several studies have found that heart disease, obesity, dementia, diabetes and cancer are all linked to sleep deprivation. In addition, sleep deprivation also influences cognitive processes: your concentration can decrease and so can your coordination and problem-solving capacity. This has many consequences; for example when you get into the car tired. Natural sleep is one of the most powerful immune system boosters, helping to ward off infection. So you can see how much influence sleep has on your physical health.

Mental health

Something else that is greatly affected by sleep, is your mental health. Sleep deprivation appears to be a contributing factor in the maintenance of various psychiatric disorders. Think of anxiety disorders, schizophrenia or manic depression, for example. Sleep deprivation also appears to be linked to aggression, behavioral problems and sensitivity to addictive substances.

Depression

Another common mental illness with a strong link to sleep is major depressive disorder. When you suffer from depressive symptoms, you probably recognize it: you feel tired all day long, but the moment you get into bed, you just can’t manage to fall asleep. Problems with sleeping appear to be related to depressive symptoms. However, it is unclear which direction this relationship is going; does depression cause sleep problems? Or do sleep problems lead to depression?

Serotonin

People who suffer from depression often have trouble falling asleep, wake up prematurely or lie awake for hours at night because they worry. During our deep sleep, our serotonin system is restored. Serotonin is our happiness hormone and is responsible for our mood. If you do not have a good night’s sleep and this system is not properly restored, not enough serotonin is released. This can lead to complaints of fatigue and sadness the following day. For example, several studies on young adults have found a link between sleep deprivation and suicidal thoughts, suicide attempts and ultimately their completion.

Tips for sleeping problems

Do you recognize the problems with sleeping and sadness mentioned above? Would you like to change this? Below you will find a number of tips that you can pay attention to from now on:

• Coffee

A lot of people think that a cup of coffee a few hours before going to sleep won’t hurt. However, what many don’t know, is that it takes a long time to get caffeine out of your system and that this negatively affects your sleep. Also be aware that decaffeinated coffee doesn’t mean it has no caffeine at all, just less! A cup of decaf can also have an effect on your night’s sleep. So, make sure you stop drinking coffee by the end of the afternoon.

• Sleeping pills

Sometimes, people that suffer from sleeping problems use sleep medication to promote their sleep. Taking sleep medication can be very dangerous; no sleeping pill induces natural sleep. Self-righteous melatonin can actually further disrupt the sleep rhythm. The quality of your sleep is also reduced, making you feel drowsy the next day. So be careful when using sleeping pills.

• Alcohol

Another general idea is that alcohol makes you fall asleep earlier and makes you sleep very soundly during the night. Nothing could be further from the truth; research has shown that drinking alcohol unconsciously makes you wake up more often! Your REM sleep is also suppressed, the sleep phase in which you dream.

• Artificial light

Since the invention of artificial light, our brain has been confused and made to believe that the sun hasn’t set yet. This slows down the release of melatonin in your brain, our biological signaling that it is time to go to bed. Because less melatonin is produced, you will fall asleep less quickly, but the quality of your sleep will also deteriorate. This makes you feel less fit the next day. With the introduction of LED lighting (blue light), the situation has only worsened. While we’re all scrolling on our laptops, telephones or iPads in the evening, we stare right into the LED lighting, which suppresses the release of melatonin. So make sure that you don’t use your phone or watch television right before you go to bed!

NiceDay app

You have now read how sleep affects your health and what the unpleasant consequences of sleep deprivation can be. You have also read about the things you could pay more attention to, before getting into bed. Another thing you can do is to keep track of what you do or drink before you go to bed, and the effect this has on the quality of your sleep and your mood the next day. You can use a registration form in the NiceDay app to do this. In my next article, I will give you more tips for getting a healthy night’s sleep, so that you can start using our body’s best medicine: sleep!

A good night’s sleep is important. Sleep keeps your brain healthy and your body recovers during your sleep. In the short term a good night’s sleep ensures better memory and more concentration. In the long term, enough sleep reduces the risk of depression. Did you know that there are sleeping habits that cause a worse night’s sleep? No? Then read this blog!

What are the bad sleeping habits?

Do you sleep poorly? Maybe you have one of these sleeping habits that make you sleep poorly:

• No set times for going to bed or for waking up. If you go to bed at a different time every day, your body gets confused. A rhythm of set times helps your body to wake up or prepare to go to sleep.
• Exercise two hours before bedtime. Your body has not sufficiently calmed down.
• Eat a heavy meal late in the evening.
• Read and watch TV in bed. Use your bed only for sleeping. In this way you give your body the signal that when you are in bed, it is time to go to sleep.
• Go to bed with an empty stomach.
•  Be on your phone just before you go to sleep. The bright light from your phone disrupts the production of hormone melatonin.
• Drink alcohol and caffeinated beverages a few hours before bedtime. These affect the quality of your sleep.
• Turn on the light when you have to go to the toilet at night.
• Take lots of naps during the day. Naps confuse your biological clock.
• Look at your alarm clock at night.

Do you want a better night’s sleep? Take a look at which bad sleeping habit you want to tackle. Think of a better habit and note your new habit as a reminder in the NiceDay app. In that way you will be reminded every day. Shall we bet that you will succeed in creating a new habit?

By accident I came into contact with NiceDay: I had just started an eHealth course and in this course they mentioned the GGD Appstore. The GGD app store contains an overview of reliable health apps that have been carefully tested by expert GGD professionals. I was curious so I took a look and saw the NiceDay app. I was surprised. What a beautiful app! I saw a daily planner for personal goals, a tracking section for measuring steps, a diary functionality and a possibility to register your mood. I found the psychologist’s support really unique. I definitely could use some help with sleeping and my sleep cycle.

Bad night’s rest and chaotic behaviour

Since a few weeks I have been sleeping for 4 hours a night and that didn’t seem healthy to me. Too little sleep caused me to suffer from chaotic behaviour. Normally I have that under control but with little sleep it became a disaster. One time I was drinking lemon tea with a biscuit, but for some other reason I lost my biscuit. I found it later in my bedroom. I also lost a boiled egg once (never found it again) and in addition I also lost my keys, headphones and my wallet. I even experienced a few times that I didn’t even know where I put my bike and had to search for it after being done with work.

I forgot about appointments, was busy with several things at the same time and never took a break. It was a vicious circle. Even in the evenings I was very busy and then went to bed too late. Because of the short nights, my chaotic behaviour got worse. And because of my chaotic behaviour I went to bed late. It was in this period of my life that I downloaded the NiceDay app and decided to send a connection request. Very quickly I received a response from a psychologist at NiceDay and a few days later I was already chatting with my online therapist Sarah. There was no waiting list and that is unique!

NiceDay treatment

I agreed with my online therapist how often we would be in contact via video calling. At first it was once a week and later on we decided once every 2 weeks. In between, I was able to send her messages and have contact via chat.

The first time video calling felt a bit strange and exciting, but I would also find a first consultation in a psychologist’s consultation room a bit exciting. You do not yet know if there is a click. Fortunately there was a click with Sarah and after that I thought that ‘this is ideal’. You don’t have to leave the house. Simply connect with a psychologist from your own lazy couch! It is that easy.

Write it down

I have used the diary in the NiceDay app a lot. I like to write things down, that relaxes me. An additional advantage of me writing things down was that Sarah also knew what occupied my head and could say something about that through chat or when we were video calling. She also had insight into the number of steps I took per day. In my case that was a lot, around 20,000 each day. She made me aware of things I had not thought of myself and asked questions so that I could better reflect on my own behaviour, which led to more self-insight.

The benefits of registering and evaluating

Keeping a journal in combination with registering your mood and the number of steps also gives you insight. I particularly liked that Sarah was thinking with me ‘in the background’ and that I could easily contact her, especially when I was confronted with a feeling of loss of control. Usually she responded quickly. In my situation it would have been ideal if I could have had support later in the evening because going to bed and falling asleep was the most difficult thing for me.

How are you now?

Four months later and my process at NiceDay has been completed. I sleep better and have continued my eHealth course. I still have periods when I find it very difficult to get to bed on time, but once I’m in bed, I fall asleep much better. When I find it difficult to fall asleep, I can use some tools I’ve learned from Sarah. Taking the time to unwind, listening to binaural beats and drinking Passiflora (herbal tea). And I will never lose my bike again! By consistently placing a reminder where my bike is in the NiceDay app for a few weeks, I have automatically focused on trying to remember it and I always know where to find my bike (without a reminder). That is quite nice! Coincidentally, I am now drinking white lemon tea and this time with a biscuit.

I wish everyone (a) NiceDay and my advice to you is: give it a try! Do not hesitate! If you are bothered by something, submit a connection request today. It’s going to help you. I still use NiceDay, only now without the help of Sarah.