Wouter Kleinsman

Wouter Kleinsman

Better Sleep: Advice, Gadgets & My Evening Routine

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Becoming more productive and able to focus better during the day is largely related to a good night’s sleep. So do you have difficulty falling asleep at night? Maybe you often wake up feeling tired with little energy which then leaves you feeling like you can never really get up and go? Then read on, by applying the advice from this article you can get a good night’s sleep.

In addition to my advice to get better sleep, I share my evening routine and the gadgets that I use.

Sleeping better is the key to a high performance life

Sleeping is healthy, in fact, it is one of the main factors for an optimal life. I’m not talking about just a few hours of sleep. I mean an evening routine that ensures that you really sleep well so that you have plenty of energy every day to deliver top performance. Sleeping better is so important that it always comes up during my business coaching and high performance coaching and I often give the following advice.

Better sleep advice # 1: Enough rest

Do you ever consciously think about your sleep? Probably not, maybe you are content if you can sleep for only a few hours in a row. To change that, answer the following questions:

  • How many hours of sleep do you get each night?
  • What time will you go to bed?
  • What time do you get out of bed?
  • What do you do in the hour before you go to sleep?
  • Do you take moments of rest while working?
  • Which habits support your rest?
  • Which habits disturb your peace?
  • Do you use supplements to optimize your sleep?
  • Do you use technology to analyze your sleep?

So …, could you answer consciously or did you have no idea? Many people are not aware of the impact of the choices they make with regard to their sleep. Sufficient rest and a good quality of sleep starts with making smart (er) choices that optimize rest.

Better sleep advice # 2: Turn off the blue screens on time

It is known that blue light from screens such as TV, computer or mobile has an influence on our biological clock, which can cause hindrances such as falling asleep later, sleeping shorter and waking up at night. Your body produces melatonin during the day, also known as the sleep hormone. If you look at blue screens shortly before bedtime, the brain stops making melatonin. There is a shortage, which means you cannot sleep well. Melatonin is good for:

  • improving the function of the immune system;
  • normalizing blood pressure;
  • reducing the spread of cancer cells and tumor growth (including leukemia);
  • improving DNA protection and the clean up of free radicals;
  • reducing the risk of osteoporosis;
  • reducing the risk of plaques in the brain (as seen with Alzheimer’s disease);
  • relieving migraine and other pain;
  • improving thyroid function, insulin sensitivity and weight reduction.

At least one hour before you go to sleep stop looking at blue screens. This is immediately a quick win for most people to sleep better and deeper.

Better sleeping advice # 3: Chill down before bed

Make sure you have a moment of rest before you go to sleep. Make a schedule for the next day or at least brain dump everything flying around in your brain onto a piece of paper. Read a book or meditate instead of stressing about anything and everything. Think of a bear and his hibernation. Be that bear, who goes very relaxed and quiet to his dark lair where he falls peacefully asleep. You don’t want to be the stress freak who goes to bed with negative emotions and wakes up with them in the morning.

Better sleep advice # 4: No coffee after 2 p.m.

Did you know that your body needs on average 8 hours to process caffeine in your body? Many people do not realize this, because they say they can sleep well after drinking a cup of coffee in the evening. After a sleep analysis, more about this to come later, they would find out that the sleep quality was low. That’s why you better opt for a cup of decaffeinated tea or coffee or a glass of water. Much smarter and much more beneficial for optimal sleep.

Better sleep advice # 5: A completely dark room

Shawn Stevenson wrote the book Sleep Smarter. He states in his book: “Did you know that your skin actually has receptors that can absorb light? These photoreceptors are similar to those in your retina, so your skin can literally see. Researchers at Brown University said that skin cells also make rhodopsin, a photosensitive chemical found in the retina. If there is light in your bedroom, your body picks it up and sends a message to your brain and organs that can disturb your sleep. “

In order to optimize your sleep, ensure your bedroom room is completely dark, so dark in fact that you can’t even see your own hand in front of you. Hereby it is important to also eliminate the following points:

  • Night alarms or night light
  • Light that comes from inside and outside
  • Your cell phone

Better sleep advice # 6: Magnesium and other supplementation

When you use the right supplements you can also optimize the quality of sleep. I am not talking about the Kruidvat (cheap) pills or similar, but about the high-quality brands such as Onnit. Magnesium is one of the best known in the field of optimizing your sleep. Maintaining a healthy magnesium level often leads to a deeper, more healthy sleep. Magnesium plays a role in supporting deep, restorative sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.

If you have only just started taking supplements, I would first look at what magnesium can do for you. The next step can be one of many other supplements such as valerian root, chamomile, jujube and other deeply relaxing herbs that optimize your sleep.

How do you know if your sleep quality improves without tracking it?

Awesome, the advice for improving your sleep is now your own knowledge. To know if these tips really deliver results, it’s important to analyze your sleep, for example with the help of technology. That way you can track your sleep and see the impact of the choices you make on the quality of your sleep.

Better sleep gadget # 1: Oura Ring

To analyze and optimize your sleep you can buy an Oura Ring. This is a ring aimed at optimizing your sleep. You put the ring on, just like a normal ring, and the technology does the rest.

You can follow many important data via the Oura app, including:

  • REM sleep – REM stands for “Rapid Eye Movement”, or the phase with the rapid movement of the eyes and the paralysis of the muscles while sleeping.
  • Deep sleep – When deep sleep comes into effect, it is represented in the brain as large waves forming a delta pattern. These slow brain waves result in the relaxation of our muscles and slower breathing; This is the phase of growth and healing.

You can see more about the Oura Ring in the video below:


What did the Oura Ring show me?

Based on the data, I saw the impact on my sleep quality from my eating habits and supplements, wearing TrueDark glasses and apps such as Brain.FM within two weeks.

Better sleeping gadget # 2: Brain.FM or Pzizz

Two apps that you can use to optimize sleep quality are Brain.FM and Pzizz. Brain.FM does this by, among other things, optimizing your “sleep brain waves”. Pzizz works on the basis of “psychoacoustics”, this mainly concerns the relationship between subjective perception (psychology) and objective physical aspects (acoustics) of sound.

My sleep analysis shows that Brain.FM and Pzizz optimize the quality of sleep and I can’t live without it anymore. Every evening before I go to sleep, I put on my sleep headphones and leave them on all night.

Better sleeping gadget # 3: TrueDark glasses

I already mentioned the TrueDark glasses. These glasses filter out the most extreme, artificial blue light and improve your focus.

At least two hours before I go to sleep, I put on my TrueDark glasses so that I stimulate my melatonin process. Do you want to look at a screen in the evening, just like me? Then use glasses that eliminate the harmful blue light.

Better sleeping gadget # 4: Joovv

Joovv is a gadget with which you can independently perform red light therapy. Red light therapy is a simple treatment, where a concentrated natural light supports and promotes the self-healing capacity of the skin cells. Clinical research shows that red light therapy can improve sleep quality and duration and help people produce more of their own melatonin.

I myself ‘Joovv’ twenty minutes before bed and also twenty minutes in the morning. Joovv is not only good for optimizing your sleep, it also brings many other positive effects with it, but this article is about better sleep so I will leave it at that for now.

Do you want more than just better sleep?

If you want to improve your overall life in addition to your sleep, it is time for the next step in the field of high performance. You can do this by:

  • follow the free extraordinary elite transformation challenge.

Choose the intake if you have sufficient resources to invest in yourself. If you don’t have that much to spend, follow the high-performance challenge.