{"id":5374,"date":"2025-08-20T09:00:28","date_gmt":"2025-08-20T07:00:28","guid":{"rendered":"https:\/\/teams-in-motion.com\/blog\/a-good-nights-sleep-starts-during-the-day\/"},"modified":"2025-09-21T09:15:41","modified_gmt":"2025-09-21T07:15:41","slug":"a-good-nights-sleep-starts-during-the-day","status":"publish","type":"post","link":"https:\/\/teams-in-motion.com\/en\/blog\/a-good-nights-sleep-starts-during-the-day\/","title":{"rendered":"A good night\u2019s sleep starts during the day"},"content":{"rendered":"

Do you (sometimes) also suffer from a poor night\u2019s sleep?<\/em>
Often that is a temporary and, fortunately, rather harmless problem. Yet a lack of sleep can have serious consequences in the long term. Poor or insufficient sleep impairs our immune system, and something definitely needs to be done about that, says sleep coach Carlo Van Hulle. A good night\u2019s sleep is essential for a healthy life.<\/em><\/p>\n

The night as a mirror of the day<\/h3>\n

Sleep problems are steadily increasing, as is the use of sleeping medication. Yet every person is a born sleeper. You are no exception. But we also have another deep-rooted trait: our stress response. It keeps us awake when we are emotional, experience stress, feel tension or are irritated. <\/p>\n

Sleeping badly strongly affects our health and quality of life. We feel tired during the day, find it harder to concentrate, are more irritable, experience less joy in life and our immunity declines. <\/p>\n

The vicious circle of insomnia<\/h3>\n

People who sleep badly often lose confidence in naturally getting a good night\u2019s rest. You start worrying about whether you will sleep that night, and in doing so you end up in a vicious circle. <\/p>\n

A sleep disorder often manifests on three levels:<\/p>\n

    \n
  1. \n

    Mental:<\/strong> worrying and negative thoughts that disturb rest.<\/p>\n<\/li>\n

  2. \n

    Physical<\/strong>: a tense body and disturbed breathing.<\/p>\n<\/li>\n

  3. \n

    Emotional<\/strong>: difficulty processing stress, fear or anxiety.<\/p>\n<\/li>\n<\/ol>\n

    Live more mindfully during the day for a better night\u2019s sleep<\/h3>\n

    How you handle everything that comes your way during the day partly determines the quality of your sleep. That\u2019s why it\u2019s important to live more mindfully and be present in the moment, instead of dwelling in the past or worrying about the future. <\/p>\n

    How do you put that into practice?<\/strong><\/p>\n

      \n
    • \n

      Take regular breathing breaks during the day. Consciously switch your \u2018on\u2019 button to \u2018pause\u2019. <\/p>\n<\/li>\n

    • \n

      Eat mindfully. Consciously taste what you eat \u2013 is that apple sour or sweet? <\/p>\n<\/li>\n

    • \n

      Move! Go for a walk in nature and use your senses: look, feel, smell. You\u2019ll get free vitamin D as well! <\/p>\n<\/li>\n

    • \n

      Remember the abreviation CNNE<\/strong>:<\/p>\n

        \n
      • \n

        C<\/strong>alm the mind<\/p>\n<\/li>\n

      • \n

        N<\/strong>ormalise breathing<\/p>\n<\/li>\n

      • \n

        N<\/strong>utrition with a focus on vegetables and fruit<\/p>\n<\/li>\n

      • \n

        E<\/strong>nergy through movement<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

        Inner calm as the basis for healthy sleep<\/h3>\n

        The aim is to regain inner calm \u2013 an essential condition for a good night\u2019s sleep. This approach helps you deal better with stress, negative thoughts and tension. <\/p>\n

        Gaining insight into how your sleep problem arose also helps. Through breathing and relaxation exercises you can develop skills that bring you closer to healthy sleep. <\/p>\n

        More energy, better looks, and even more desire for sex<\/h3>\n

        By sleeping better you are more alert, more positive and more cheerful during the day. You also look better: a good night\u2019s sleep reduces the production of the stress hormone cortisol. And perhaps surprisingly, a good night\u2019s sleep increases libido in both men and women. In addition, good sleep is linked to a longer life \u2013 something that several studies confirm. <\/p>\n

        Additional sleep tips<\/h3>\n
          \n
        • \n

          Don\u2019t live on autopilot. Pause to consider what you\u2019re doing and ask yourself: \u201cDoes this really need to be done?\u201d <\/p>\n<\/li>\n

        • \n

          Build a calm evening routine: read a book, take a bath, go for a quiet walk, do yoga\u2026<\/p>\n<\/li>\n

        • \n

          Avoid using screens in the last hour before you go to sleep.<\/p>\n<\/li>\n

        • \n

          Don\u2019t drink coffee after 3 p.m.<\/p>\n<\/li>\n

        • \n

          Be aware of negative thoughts such as: \u201cWhat if I can\u2019t sleep again?\u201d \u2192 Replace them with positive intentions, such as: \u201cI\u2019m looking forward to sleeping well tonight.\u201d<\/p>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

          Sleep affects your health. Inner calm, movement and conscious daytime habits ensure a good night\u2019s sleep. <\/p>\n","protected":false},"author":3,"featured_media":4855,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[260],"tags":[],"onderwerpen":[279,278],"class_list":["post-5374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs-en","onderwerpen-resilience","onderwerpen-sleep"],"_links":{"self":[{"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/posts\/5374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/comments?post=5374"}],"version-history":[{"count":0,"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/posts\/5374\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/media\/4855"}],"wp:attachment":[{"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/media?parent=5374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/categories?post=5374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/tags?post=5374"},{"taxonomy":"onderwerpen","embeddable":true,"href":"https:\/\/teams-in-motion.com\/en\/wp-json\/wp\/v2\/onderwerpen?post=5374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}