Tips for better sleep: How you can overcome sleep problems

At Kurhotel Skodsborg, we have focused on a life in balance since 1898. It was therefore natural for us to offer a healthy alternative to the many people who struggle with sleep problems.

A good night’s sleep is vital for functioning in daily life and living a balanced life. Most people experience occasional sleep problems, which is perfectly normal, but for some people it becomes an ongoing problem.

Worries about work or family and stress are some of the things that often lead to restless nights. If you suffer from sleep deprivation, it can affect both your everyday life and your wellbeing.

We have therefore put together a unique stay; Sleep Retreat, which can specifically help you with different techniques for better sleep quality, which you can read more about here.

Below are some tips for those who have trouble falling asleep.

1. Keep track of your insomnia by keeping a sleep diary

Insomnia is something we all experience periodically. It’s a condition where you have difficulty either falling asleep, sleeping through the night, or waking up several times and not being able to fall back asleep. It can be a sporadic occurrence or a chronic condition that lasts for weeks or months. It’s therefore important to keep track of how long the period lasts if you find it difficult to sleep and, for example, note when you go to bed and get up and how often you wake up during the night – a sleep diary.

2. The typical causes of sleep problems and why you can’t sleep at night

There are many reasons why you can’t fall asleep. Sleep problems can be caused by stress, anxiety, chronic or medical conditions, alcohol, eating habits, poor sleep habits or disruptions in the bedroom. Finding the causes is the first step towards a solution as it can help target treatment. It is therefore a good idea to be aware of external factors that may affect you.

3. The role of the bedroom: decor is important for better sleep

A good night’s sleep first and foremost requires the right environment. Here, a calm, dark and cool bedroom is ideal for good sleep. Consider using blackout curtains, make sure your bed, mattress and pillows are comfortable and suitable for your nervous system, and keep the room free from distractions such as screens and noise.

A classic example is a clock radio or alarm clock with an illuminated display. Waking up at night and looking at the clock can lead to further anxiety when you’re constantly reminded of how little sleep you’ve had.

4. Get a regular evening routine: What can you do before bedtime?

It’s healthy to establish a regular routine before bedtime as this can help your body understand that it’s almost time to sleep. For example, set an alarm on your smartphone an hour before bedtime. In the last hour, avoid blue light from screens, so put your phone away, don’t answer emails and instead read a good book, take a hot bath, do meditation or go for a short 10-15 minute walk to get some fresh air.

5. Worry and stress: How do you deal with it before bedtime?

Stress and worry can keep the brain active, making it difficult to fall asleep. Most of us have tried lying in bed, thinking and tossing and turning in bed while we’re racing with thoughts. It may sound easy to say – but no matter what challenges are spinning in your head, there’s nothing you can do about it when you need to sleep. It can therefore be a good idea to write down your thoughts in practical terms, such as what the problem is, a possible solution and a timeframe. That way, you can go to bed knowing that while you haven’t swept away all challenges, you’re working to solve them.

6. Food and drink can affect sleep

What you eat and drink, and especially when, can have a big impact on your sleep. Avoid heavy meals and stimulants such as coffee, caffeinated drinks and alcohol close to bedtime. A larger meal also affects your blood sugar and digestion, which is why experts recommend that you shouldn’t eat larger meals after 20:00. A snack such as some yogurt or a banana is usually fine.

7. Physical activity: How exercise can improve your sleep

Regular physical activity can improve sleep quality and help you fall asleep faster. A good run after your evening meal can help you feel naturally tired later in the evening. You can also take a short 10-15 minute walk in the open air at a leisurely pace. However, you should avoid intense exercise just before bedtime as it can have the opposite effect.

8. Avoid screens and blue light an hour before sleep.

When you expose your eyes to blue light from a screen, you send a signal to your brain that it’s daytime and you need to stay awake. You should therefore try to avoid light from smartphones, tablets and computers an hour before bedtime.

9. Natural sleep aids and alternatives to sleep aids – Sleep Retreat

There are several natural alternatives that can help promote sleep, including herbal teas such as chamomile or valerian, essential oils like lavender and natural supplements like melatonin. Many also swear by sound therapy such as birds chirping or waves lapping.

At Kurhotel Skodsborg, in collaboration with Lehman Partners, we have developed a Sleep Retreat, which is a special stay that can help promote good sleep.

10. Long-term strategy for insomnia

If you have trouble sleeping, a long-term strategy is important to create continuity in your sleep routines. According to experts, most adults typically need 7-8 hours of sleep per night. This is also reflected in the latest recommendations from the Danish Health Authority as of April 2024.

It’s therefore a good idea to create routines for when you go to bed and when you get up – both on weekdays and weekends. You’ll typically find that you start waking up at the same time on weekends as you do on weekdays – and there’s nothing necessarily wrong with that.

Bedtime routines are also important. A good habit and rule of thumb is to start your routine about an hour before bedtime. This way, you get both mind and body used to the fact that it’s time to slow down. Often you’ll also find that you become so relaxed before your actual bedtime that you may be tempted to go to bed earlier.

A healthy environment and a proactive approach to managing stress and worries are also important factors in creating peace of mind. Pay attention to your body’s signals and adjust your habits as necessary to maintain a healthy sleep cycle.

Important points to remember if you can’t fall asleep:

Identify and address the causes of your sleep problems.
Avoid napping – it becomes a habit for your body and can affect your sleep.
Create a sleep-friendly environment in your bedroom.
Establish a regular evening routine – preferably with an alarm an hour before bedtime.
Pay attention to food and drink in the evening – no heavy meals after 20:00.
Avoid stimulants like coffee, caffeinated drinks and alcohol before bed.
Use relaxation techniques to reduce stress and worry – write down your worries before bedtime.
Consider natural sleep aids as an alternative to medical sleep aids.

Sleep Retreat – A unique stay that gives you the tools to sleep better.

At Kurhotel Skodsborg we have put together an exciting new stay: Sleep Retreat. With an exclusive 2-day Sleep Retreat at Kurhotel Skodsborg, you get concrete tools and knowledge about sleep optimization with a professional sleep coach. You’ll experience a unique retreat with a sleep workshop, meditative yoga, guided spa experiences, Forest Bathing and sleep-optimized dinner. Start your journey to better sleep with a Sleep Retreat.

At Sleep Retreat you get:

Guided spa experiences – Indulge your senses in our spa and wellness universe with our spa host.
Sleep-optimized dinner – Delicious culinary dinner designed to promote a good night’s sleep.
Guided meditation – Our stress and sleep coach guides you to find peace of mind.
Meditative yoga – Learn gentle stretches that calm the body with a professional yoga instructor
Forest Bathing – Enjoy the healing atmosphere of the forest and feel a sense of increased well-being and calm guided by a sleep coach.
Concrete tools and knowledge about sleep optimization – with our professional sleep coach you get concrete tools that you can take home and implement in your daily life.