Follow the body clock

Sleep at times that suit your body clock to the greatest extent possible. Are you a morning or night person? If you can, let that control your bedtimes!

Spend time in daylight

What sets our body clock is daylight. If you wish to fall asleep easier/earlier in the evening, try to catch some daylight before lunchtime. If you want to be awake longer at night, try catching the daylight later in the afternoon. This is also good advice to facilitate the time change for the body clock when jet-lagged.

Be regular

The body clock does its best with regularity. Going to bed – or mostly getting up at the same time each day (+/- 1 hour) will help your body clock.

Lying just enough in bed

We are made to sleep between 6 to 9 hours per day. On average, a Swede sleeps a bit more than 7 hours per night. To sleep really well, you can't sleep more than that. Estimate exactly how long you need to sleep to feel well enough.

Sleep less

The body strives for balance between wakefulness and sleep. If you've slept a long night, or taken a nap, it's harder to fall asleep the next night. To deal with imbalances you may choose to sleep a little too short every night for a week, which will lead to making your physical urge to sleep stronger and you will sleep deeper. Extend to normal sleep length after a while.

Sufficiently relaxed

To be sufficiently relaxed is essential for good sleep – if you're tense, wound up or stressed out, it's hard to fall asleep. Learn a relaxation technique or breathing exercise.


Activity and low intensity exercise during the day contributes to good sleep. Athletes sleep better than those who don't exercise. The best training? The one that you actually do.

Calm inside

Spinning thoughts sleep. During periods of major changes, both positive and negative, many people sleep less. Try to give yourself "time off" from your worries during the night – you are unlikely to solve any problems then anyway.

No toxins in the body

"Everyone" knows that caffeine and alcohol interferes with sleep, but have you let that affect your consumption? Try being completely without caffeine and alcohol for a few weeks, and see if it has any effect along with your other efforts.

Cool in the bedroom

Sleep hygiene's most treasured advice - a dark, quiet and cool bedroom - is not a cliché.