Most of us know the essentials for better sleep: skip caffeine before bed, ditch screens, and leave your phone out of the bedroom.
Yet, despite this knowledge, many fail to put it into practice. This gap is highlighted in a study by the Brain Foundation, in collaboration with the Trimbos Institute and IKEA.
80% of Dutch people bring screens to bed, and 66% drink caffeinated beverages in the evenings—even though 63% are dissatisfied with their sleep quality. While 45% want to make changes, few actually do.
We often adopt counterproductive bedtime routines that are tough to unlearn, despite knowing what's ideal. A solid night's sleep is vital for brain health.
"Healthy brains don't happen by accident—you have to nurture them," says Koko Beers, spokesperson for the Brain Foundation. "Quality sleep plays a key role, boosting concentration and memory while lowering risks of stroke, depression, and dementia. Awareness is step one, but Dutch habits around screens, caffeine, and alcohol undermine rest."
1. Keep your bedroom quiet and dark.
2. Leave screens like tablets, phones, and TVs outside the bedroom.
3. Start relaxing activities, such as reading, at least an hour before bed.
4. Skip caffeinated and alcoholic drinks several hours before bedtime.
5. Schedule daily worry time to address problems and brainstorm solutions.
6. Avoid heavy meals close to bedtime.
7. Exercise regularly, but finish at least three hours before bed.
8. Ensure ample daylight exposure during the day.
9. Skip naps or power naps.
10. Rise at the same time daily, including weekends.
