Rested for your wedding day

1. Move well during the day

Moving well during the day helps you sleep better at night. If you exercise regularly, you will get physically tired. Exercising also makes your body produce calming substances. The best time to exercise is in the afternoon or early evening, for at least half an hour. Avoid exercising just before going to bed, because then your body will not have enough time to relax after exercising.

2. Eat light and healthy

Eating healthy is important to feel good and sleep well. Don't go to bed hungry, and don't eat elaborate meals just before you go to bed. A heavy meal will make your digestion work longer, and then you won't sleep as well. Helpful aids are milk and bananas: they contain substances that boost your body's melatonin levels. Half an hour before bedtime, drink a glass of milk and eat a banana. Or even tastier: turn both ingredients into a tasty smoothie!

3. Say 'no' to alcohol and caffeine

Alcohol makes you fall asleep faster, but your deep sleep is shorter and less good because of alcohol. Caffeinated drinks such as coffee, tea or cola a few hours before bed can also keep you from sleeping. Did you know that even drinking caffeinated drinks during the day can disrupt your sleep pattern? 'Dosing' is the message here.

4. Establish routine before bedtime

Establish a rhythm by going to bed and getting up at the same time every time for a few weeks before your wedding day. Your body will get used to this routine. Even if you sin once in a while and go to bed late, try to get up at the same time. Don't sleep too long either! 9 hours is a maximum, sleep longer and you will feel groggy and languid. And did you know that in most people, the biological clock that starts the sleep cycle is actually set at 10 pm? So the ideal sleep time is from 10 pm to a maximum of 7 am.

5. Relax before you go to sleep

Do not make any mental or physical efforts just before you go to sleep. Read a book or magazine, dim the light in your room and turn off the television, phone and computer at least 2 hours before you go to sleep.

6. Create a good sleeping environment

Did you know that 18 degrees Celsius is the best bedroom temperature? Make sure you have good ventilation, because you need fresh air for healthy sleep. Make it pitch black in your room, as even a little light in the bedroom is disruptive to your sleep cycle.

7. Check your mattress

You sleep best on a good mattress that is not older than about 10 years. With a comfortable duvet, a good pillow and a bedroom you can really relax in, you will do yourself the most favours.

8. Get out of bed

Are you tossing and turning and can't seem to fall asleep? Then get up and do something else. Read a book in soft light, for example, and take your mind off things. If you notice after a while that you are really tired, go back to sleep.