• Any artificial light at night can be bad for sleep.  The “blue light”  from smartphones,  computers and television is the worst. Try to avoid these screen at least two hours before turning in.
  • Don’t take naps during the day, certainly not one after 3 p.m. A daytime nap will have a huge effect on your nighttime sleep. And keep your nap short, 20 minutes should be sufficient.
  • Sleeping in may sound like a good idea to catch up on some rest, but actually it turns you sleeping schedule upside down. Try to keep regular hours even during the weekends, so you won’t disrupt your sleeping pattern too much.
  • Falling asleep is easier when your bedroom is cold(er). Not only falling asleep is easier in a colder room, but also sleeping. So stay cool!
  • Say no to coffee after dinner. However tempting to have coffee after a nice dinner, it’s the caffeine that will keep you awake. Caffeine can be found in other items too, such as tea, chocolate, soft drinks and energy drinks.
  • Stay away from alcohol, it delays and limits deep sleep. The drowzyness from the alcohol may help you fall asleep, but it can wake you up within a few hours.
  • A snack before bedtime won’t be a problem, but eating bigger meals will set your metabolism in a higher gear, which has a negative effect on getting your body ready for  a relaxing nights sleep. 


  • Put your thoughts and feelings to paper, it might help you to get a better understanding of the situation. And when you have a better understanding of the stress factors you are encountering, you might be able to get a better grip on your life.
  • Try to determine what the stressfactors are in your life. You can’t make any changes in your life until you have determined what needs to be changed.
  • Make choices! You can not be everywhere at once, you can not be everything to all people.
  • Be fit and healthy, so you can handle stress better. A healthy mind in a healthy body.
  • Working out helps you to interrupt the stress reactions of your body. Physical activities also help you take your mind of the things you are stressing about.
  • Try to find the right balance between what you need to do and what you want to do.
  • Make sure you find your way to relax. Reading, exercising, having a massage, taking a bath,  listening to music… whatever works best for you.
  • Try yoga, meditation or mindfullness to help you relax.


  • Always believe in yourself!
  • Be prepared. If you are well prepared for a test for example, you know what to expect so you won’t encounter any sudden surprises. A good preparation has a calming effect.
  • Prepare for the worst, expect the best! Just be positive about a good outcome and envision your succes. Nothing can stop you now.
  • Make sure you are well rested.
  • Exercise is a good way to reduce stress, not only for your body, but it also takes your mind of the situation you are uneasy about.
  • Regulate your breathing. If you are nervous your breathing will become irregular. Try abdominal breathing exercises to become calmer.
  • Focus in advance on the moment after the uneasy situation. Think of all the fun things you will do afterwards. This will give you a positive impuls and helps you to calm down.