Tips from Lumo

Good night, sleep tight!

On average, adults need about 7.5 hours of sleep each night. Don’t steal hours off your bedtime by watching TV. Try to go to bed and get up at the same time every day, even if you had a bad night’s sleep.


  1. Keep yourself alert and energetic during the day. In the darkest months of winter, try a bright-light therapy lamp or a wake-up light to see if they work for you. Remember to exercise, but avoid heavy workouts late at night.
  2. Drink enough water during the day but cut down on your water consumption in the evening. In the evening, eat something rich in carbohydrates, such as bread and fruit. Avoid fatty foods, caffeine and alcohol.
  3. Your sleep is affected by haste and stress. Leave any work-related thoughts at your workplace and give yourself a relaxed evening. Establish evening routines. Start cooling down 1–2 hours before bedtime. The right time to go to bed is when you feel tired.
  4. Make sure that the lighting, temperature and atmosphere in your bedroom induce sleep and that your bed and bedlinen are comfortable. Avoid devices that disrupt your sleep, such as mobile phones and screens. Do not watch TV or browse the internet in bed.
  5. If your worries or other thoughts are keeping you from falling asleep, write them down or write in your journal before going to bed. If you cannot fall asleep in 15 minutes, go to another room. Keep the lights off and avoid stimulating activities. When you feel tired, go back to bed.

Source: Finnish Institute for Health and Welfare

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