Sleepcations in Norway

Maintain a stable daily rhythm

If you're able to wake up and go to bed at the same time every day, including weekends, it will help regulate your circadian rhythm and sleep pattern. Get some daylight in the morning and avoid screens before going to bed.

Use your tiredness right

During the day, your tiredness builds up before it peaks in the evening. If you nap in the afternoon, your sleep pressure decreases, which can affect how easily you fall asleep at night. If you need a nap, it shouldn’t last more than 20 minutes. A short nap won't necessarily affect your nighttime sleep.

Avoid caffeine in the afternoon and evening

If you have trouble falling asleep at night, it's best to stay away from coffee, tea, soda, and caffeinated energy drinks late in the day.

Ditch alcohol before bed

Alcohol leads to more restless sleep and leaves you feeling less refreshed the next day.
Even if you don’t notice it, alcohol disrupts your sleep with frequent small awakenings. This prevents your brain from fully resting and reduces many of the important benefits of sleep.

Limit screen time

It can be tempting to scroll on your phone in the evening, but it’s best to avoid screens before bed. Many screens emit blue light from LED displays, which suppresses the production of melatonin, a sleep hormone that naturally helps us feel sleepy. Screen activities also stimulate the brain, making it harder to relax. Give your brain at least an hour of screen-free time before going to bed.

Move your body

Exercise benefits nearly every aspect of your health, including sleep. A walk in fresh air or yoga in the evening helps to calm both body and mind. Relaxation exercises can also be very helpful. That said, avoid intense workouts during the last few hours before bed. Vigorous activity can be too stimulating and may make it harder to fall asleep.

Keep your bedroom dark and cool

Your bedroom should be dark, quiet, and not too warm, ideally no more than 18°C (about 64°F).
It’s also best to use your bedroom only for sleeping, not for work or entertainment. When your brain associates your bed and bedroom specifically with sleep, it becomes easier to fall and stay asleep.

Get up and do something else

If you can’t fall asleep, or if you wake up during the night, it might help to get out of bed for a little while. Do something calm, like reading a book with soft lighting, instead of lying there feeling frustrated. When you start to feel sleepy again, go back to bed. Try not to stress about it. If you don’t sleep well one night, you’ll probably sleep better the next, since you’ll be more tired.

Write down any stressful thoughts

Can’t sleep because your mind won’t stop racing? Try writing your thoughts down in a journal. That way, you can go back to them in the morning instead of thinking about them all night.

Seek help if you’re feeling overwhelmed

If you’re having trouble sleeping because of major worries, it’s a good idea to talk to someone who can help you work through those thoughts.

It’s completely normal to struggle with sleep during stressful times; in those situations, even the best sleep tips might not be enough. If the reason for your stress isn’t something temporary, like an exam or a big event, don’t hesitate to ask for support.