A good night's sleep is important for everyone. It's the foundation for an energetic day and a good mood. We've compiled a few tips to help you get a good night's sleep!

1. Take a walk around the block during the day

Turn your coffee break, time in your schedule, relaxation ritual, half-hour podcast, or study break into a moment to get some fresh air. Your biological clock thrives in daylight. If you see more light during the day, your body produces more sleep hormones in the evening.

2. Eliminate caffeine

No coffee? Ever again?! Don't worry, we don't mean forever—just in the afternoon and evening. Caffeine doesn't kick in for anywhere from 30 minutes to 2.5 hours afterward. Some people experience the effects even longer. Note that various teas and soft drinks can also contain caffeine.

3. Minimize light in the evening

As mentioned earlier, your body has its own internal clock that controls your natural sleep-wake cycle. This internal clock regulates how much melatonin, the sleep hormone, your body produces. Bright lights or your phone can keep you awake. So try to minimize light in your room in the evening. It's recommended to put your phone away and turn off the TV half an hour to an hour before bed. This way, you won't disrupt your sleep pattern and the images won't overwhelm your brain.

4. Take time to plan

Do you often lie in bed at night worrying about the next day's schedule and important things, making it impossible to relax? Try picking out your clothes and laying them out the night before, check your route, review your appointments, and check the fridge for groceries. This way, you'll have a clear picture of how your day will unfold before you go to bed.

5. Everyone wakes up a few times during the night

Everyone wakes up during the night. Yes, really. Some don't notice it, while others do. Accept that this is normal and that there's nothing you can do about it. When you start worrying about it, your brain automatically becomes active again, making it harder to fall asleep.

6. Get up on time

It might sound tempting to get an extra hour of sleep on your day off, but having consistent bedtimes and wake-up times actually help prevent sleep problems. Sleeping in longer disrupts your sleep pattern. So, as pleasant as it sounds to turn over one more time, getting up is often a better idea.

7. Supplements for support

Find out if a supplement can help you sleep. We have Yummygums Sleep has been released. Yummygums Sleep is a gummy supplement specifically designed to support your sleep. These gummies are enriched with passionflower and hawthorn, which support your sleep and help you sleep well and wake up refreshed*. Yummygums Sleep has a delicious blueberry flavor and also contains chamomile and melatonin.

*Health claims pending European approval.