{"id":6664,"date":"2026-09-30T13:55:00","date_gmt":"2026-09-30T13:55:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=6664"},"modified":"2026-10-01T18:40:41","modified_gmt":"2026-10-01T18:40:41","slug":"better-sleep-tips-what-really-helps","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/better-sleep-tips-what-really-helps\/","title":{"rendered":"Better sleep tips: what the studies really measure, ten habits and what a sleep scan shows"},"content":{"rendered":"\n<article class=\"wp-block-group bp-blog is-layout-flow wp-block-group-is-layout-flow\">\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@300;400;500;600;700&#038;display=swap\">\n<style id=\"bp-blog-design\">\n.bp-blog {\n  --bp-ink: #212527; --bp-teal: #005859; --bp-teal-deep: #006B62; --bp-emerald: #228A62;\n  --bp-green: #7CA74D; --bp-lime: #B7CB33; --bp-lime-soft: #B7CB3329; --bp-green-aa: #4F6B28;\n  --bp-beige: #EDEAE5; --bp-sand: #DBD4CB; --bp-pale-teal: #D9E6E6; --bp-white: #FFFFFF;\n  --bp-foot: #6b6b6b;\n  --bp-font: 'Poppins','Segoe UI',Arial,sans-serif;\n  --bp-fs-h1: 40px; --bp-fs-h2: 29px; --bp-fs-h3: 21px; --bp-fs-body: 17px;\n  --bp-fs-lead: 19px; --bp-fs-small: 14px; --bp-fs-foot: 13px; --bp-fs-btn: 17px;\n  --bp-lh-body: 1.75;\n  --bp-s-2: 8px; --bp-s-3: 12px; --bp-s-4: 16px; --bp-s-5: 24px; --bp-s-6: 32px;\n  --bp-s-7: 44px; --bp-s-8: 72px;\n  --bp-measure: 875px; --bp-prose: 875px; --bp-side: 40px; --bp-portrait: 132px;\n  --bp-radius-card: 20px; --bp-radius-btn: 10px; --bp-radius-chip: 999px;\n  --bp-shadow: 0 10px 30px rgba(0,88,89,0.10); --bp-shadow-soft: 0 2px 10px rgba(0,88,89,0.06);\n  font-family: var(--bp-font); font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  color: var(--bp-ink); background: var(--bp-white); -webkit-font-smoothing: antialiased;\n}\n.bp-blog, .bp-blog * { box-sizing: border-box; }\n.bp-blog p, .bp-blog li, .bp-blog h1, .bp-blog h2, .bp-blog h3, .bp-blog a, .bp-blog td,\n.bp-blog th, .bp-blog cite { overflow-wrap: break-word; min-width: 0; }\n.bp-blog h1, .bp-blog h2, .bp-blog h3 { text-wrap: balance; }\n.bp-blog p, .bp-blog li { text-wrap: pretty; }\n\/* WordPress core's flow layout puts 24px above every child after the first; inside\n   a grid or a flex row that is a misalignment (measured on the scan pages 2026-08-21) *\/\n.bp-blog .bp-blog-author > *, .bp-blog .bp-blog-related > *, .bp-blog .bp-blog-verify > * { margin-block: 0; }\n\n\/* --- sections: one column, the article measure, the section rhythm ------------ *\/\n.bp-blog-sec { position: relative; background: var(--bp-white); margin-block: 0;\n  padding-block: var(--bp-s-7);\n  padding-inline: max(var(--bp-side), calc((100% - var(--bp-measure)) \/ 2)); }\n.bp-blog-sec > *:last-child { margin-block-end: 0; }\n.bp-blog-sec > p, .bp-blog-sec > ul, .bp-blog-sec > ol, .bp-blog-sec > .wp-block-quote,\n.bp-blog-sec > .bp-blog-faq-item, .bp-blog-sec > .bp-blog-takeaways, .bp-blog-sec > .bp-blog-toc,\n.bp-blog-sec > .bp-blog-refs, .bp-blog-sec > .bp-blog-srclead { max-width: var(--bp-prose); }\n.bp-blog-sec--head { padding-block: var(--bp-s-7) 0; }\n.bp-blog-sec--body { padding-block: var(--bp-s-6) var(--bp-s-7); }\n.bp-blog-sec--beige { background: var(--bp-beige); }\n.bp-blog-sec--wash { background: linear-gradient(180deg, #B7CB331A 0%, #B7CB330D 100%), #FFFFFF; }\n.bp-blog-sec--tight { padding-block: var(--bp-s-6); }\n\/* A COLOURED SECTION IS A PANEL, so it carries the panel radius. 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Plus wat een slaapscan meet.\",\n      \"inLanguage\": \"nl-NL\",\n      \"author\": {\n        \"@type\": \"Person\",\n        \"name\": \"Jesse van der Velde\",\n        \"jobTitle\": \"Oprichter van BioProfile\",\n        \"url\": \"https:\/\/nl.linkedin.com\/in\/jessevdv\",\n        \"image\": \"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\"\n      },\n      \"publisher\": {\n        \"@type\": \"Organization\",\n        \"name\": \"BioProfile\",\n        \"url\": \"https:\/\/bioprofile.com\/\",\n        \"logo\": {\n          \"@type\": \"ImageObject\",\n          \"url\": \"https:\/\/bioprofile.com\/wp-content\/uploads\/2024\/08\/logo.svg\"\n        }\n      },\n      \"datePublished\": \"2026-09-30\",\n      \"dateModified\": \"2026-09-30\",\n      \"articleSection\": \"Slaap en herstel\",\n      \"wordCount\": 1168,\n      \"about\": {\n        \"@type\": \"Thing\",\n        \"name\": \"Slaap en herstel\"\n      },\n      \"citation\": [\n        {\n          \"@type\": \"CreativeWork\",\n          \"name\": \"Windred DP, Burns AC, Lane JM, Saxena R, Rutter MK, Cain SW, Phillips AJK. 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That matters, because tips for better sleep come as a list of equal points, while the research puts very different numbers behind them. More than a quarter of people in the Netherlands aged 12 and over said in 2024 that they sleep badly.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> <a href=\"https:\/\/bioprofile.com\/en\/sleep-test\/\">The BioProfile sleep scan<\/a> measures how much trouble you have from those complaints, and gives you an indication of where you stand today in this area, as the first of the 11 health areas that the full scan assesses. This is not a diagnosis. It is insight, to see where you stand today. And to help you make better choices in your food and your lifestyle. What this scan does not do: point to a cause or make a diagnosis. Only a doctor can do that last one.<\/p>\n\n\n\n<div class=\"wp-block-group bp-blog-verify bp-blog-verify--top is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz.webp\" alt=\"Portrait of Sonia Sanz Mu\u00f1oz\" class=\"wp-image-6217\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz.webp 800w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz-240x300.webp 240w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/rt-portret-sonia-sanz-munoz-768x960.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"bp-blog-verify-name wp-block-paragraph\">Verified by <a href=\"https:\/\/bioprofile.com\/experts\/sonia-sanz-munoz\/\">Sonia Sanz Mu\u00f1oz, PhD<\/a><\/p>\n\n\n\n<p class=\"bp-blog-verify-cred wp-block-paragraph\">PhD from the University of Wollongong<\/p>\n\n\n\n<p class=\"bp-blog-verify-date wp-block-paragraph\">Checked on 30 September 2026<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-takeaways is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>In a cohort of 60,977 people, the four fifths with the most regular sleep all had a lower chance of dying than the most irregular fifth, and regularity predicted that chance more strongly than sleep duration.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>In 24 studies caffeine gave 45 minutes less total sleep time and 11.4 minutes less deep sleep.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>A sleep scan gives you a starting value for your own nights. It is not a diagnosis.<\/li>\n\n<\/ul>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-toc is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-toclabel wp-block-paragraph\">Contents<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li><a href=\"#welke-beter-slapen-tips-het-verst-reiken-elke-dag-hetzelfde-uur\">Which better sleep tips reach furthest: the same hour every day<\/a><\/li>\n\n\n<li><a href=\"#koffie-en-hoe-vroeg-de-laatste-kop-moet-zijn\">Coffee, and how early the last cup needs to be<\/a><\/li>\n\n\n<li><a href=\"#alcohol-schermen-en-bewegen\">Alcohol, screens and exercise<\/a><\/li>\n\n\n<li><a href=\"#doorslapen-en-wakker-worden-rond-drie-s-nachts\">Staying asleep, and waking at around three in the morning<\/a><\/li>\n\n\n<li><a href=\"#10-tips-om-beter-te-slapen\">10 tips for better sleep<\/a><\/li>\n\n\n<li><a href=\"#wat-een-slaapscan-meet-en-wat-de-scan-niet-meet\">What a sleep scan measures, and what the scan does not measure<\/a><\/li>\n\n\n<li><a href=\"#samengevat\">In summary<\/a><\/li>\n\n\n<li><a href=\"#veelgestelde-vragen\">Frequently asked questions<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"welke-beter-slapen-tips-het-verst-reiken-elke-dag-hetzelfde-uur\">Which better sleep tips reach furthest: the same hour every day<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In a cohort of 60,977 people who wore a movement monitor for 6.30 years on average, the four fifths with the most regular sleep all had a lower chance of dying than the most irregular fifth (hazard ratios 0.80, 0.75, 0.72 and 0.70), and regularity predicted that chance more strongly than sleep duration.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> In plain words: the moment you go to sleep weighed more heavily there than the number of hours you slept. Thuisarts gives the same advice, to bed at the same time and out of bed at the same time, with an hour outside a day, especially in the morning.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"koffie-en-hoe-vroeg-de-laatste-kop-moet-zijn\">Coffee, and how early the last cup should be<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In 24 studies caffeine gave 45 minutes less total sleep time, a 7% lower sleep efficiency and 12 minutes more lying awake in the night, and coffee with 107 milligrams per 250 millilitres would have to be drunk 8.8 hours before bedtime to avoid a shorter night.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> A cup of 125 millilitres contains about 60 milligrams, with 400 milligrams a day as the limit for adults.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> So with a bedtime at eleven at night that last cup comes just after two in the afternoon; Thuisarts keeps to a shorter line of 6 hours,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> and notes that 1 or 2 cups already give poorer sleep quality.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"alcohol-schermen-en-bewegen\">Alcohol, screens and exercise<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In 27 studies in healthy adults, even a low dose of alcohol, up to 0.50 grams per kilogram of body weight or about two standard drinks, disrupted REM sleep, and the effect grew larger with the dose.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup> Reading on a lit screen about 4 hours before bed made 12 young adults fall asleep almost 10 minutes later than a paper book did, with 55.12% less melatonin in the evening and the start of the melatonin more than 1.5 hours later.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup> In everyday words: the evening drink costs you the dreaming half of the night, and the screen pushes the signal to go to sleep back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A network meta-analysis of 86 randomised studies with 7,276 participants found better sleep quality than in the control group for aerobic training (SMD -1.21), strength training (SMD -1.12) and yoga (SMD -0.82), with an optimum at around 920 MET minutes a week, which is about an hour of exercise a few times a week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"doorslapen-en-wakker-worden-rond-drie-s-nachts\">Staying asleep, and waking at around three in the morning<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A meta-analysis of 1.1 million people found that complaints about falling asleep and staying asleep (9.6 to 19.4% of adults) were more common than a short sleep duration (6.5% slept less than 6 hours).\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup> So the broken night is reported more often than the short night, and none of the sources checked measures one single hour of the clock. Thuisarts names as causes stress and worries, evening habits such as the phone, coffee and alcohol, and mental health problems; the tips for sleeping better with stress and a busy head are going to bed and getting up at the same time and a calm last half hour.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a>,<a href=\"#bronnen\">4<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-tips-om-beter-te-slapen\">10 tips for better sleep<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li>An hour outside a day, preferably in the morning.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/li>\n\n\n<li>To bed at the same time and out of bed at the same time.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a>,<a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>Spend at most 8 hours in bed.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/li>\n\n\n<li>No caffeine in the 6 hours before sleep,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> and 8.8 hours to be sure.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>Count milligrams instead of cups: 200 at a time is the limit for adults.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup><\/li>\n\n\n<li>Screens away 1 or 2 hours before sleep.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a>,<a href=\"#bronnen\">8<\/a><\/sup><\/li>\n\n\n<li>Television off half an hour before sleep.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/li>\n\n\n<li>No heavy meal in the 2 hours before, and a calm last half hour.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/li>\n\n\n<li>Exercise: aerobic, strength or yoga, around 920 MET minutes a week.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/li>\n\n\n<li>Keep the evening glass low: two glasses already disturb REM sleep.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/li>\n\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-een-slaapscan-meet-en-wat-de-scan-niet-meet\">What a sleep scan measures, and what the scan does not measure<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The sleep scan asks about your nights over the past two weeks and gives you an indication of where you stand today, with the reading band your answers fall into. Repeat the scan in two weeks and you have two measurements instead of a memory. What a questionnaire cannot do is tell the causes apart: stress, evening habits, coffee, alcohol and mental health problems all read the same in a list of questions.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup> The scan is not a diagnosis. Are the sleep tips not helping enough? Then Thuisarts says: make an appointment with your GP.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> If you already wake up tired, that is where it starts: <a href=\"https:\/\/bioprofile.com\/en\/why-you-wake-up-tired\/\">why you wake up tired<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to sleep better with tips, know that those tips do not all weigh the same. To bed and out of bed at the same hour reached furthest in the research, caffeine and alcohol are the two you can shift tonight, screen light in the evening pushes your timing back, and exercise shows up in sleep quality. A sleep scan gives you a starting value. It is not a diagnosis, and a doctor is the one you go to if the advice is not enough.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-cta is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Measure where you start<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A few questions about the past two weeks, about three minutes, and your sleep score is in your dashboard. What the sleep scan measures and what the scan is based on is on the scan page.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/bioprofile.com\/en\/sleep-test\/\">Start the sleep scan<\/a><\/div>\n\n<\/div>\n\n\n\n<p class=\"bp-blog-ctamicro wp-block-paragraph\">Free, about 3 minutes. An analysis of your answers, never a diagnosis. <a href=\"https:\/\/bioprofile.com\/en\/free-health-check-tests\/\">All health scans<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--wash is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"veelgestelde-vragen\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What really helps you sleep better?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Of the tips for sleeping better, going to bed and getting up at the same hour is the most widely measured.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> Caffeine and the evening drink are the two you can shift tonight.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a>,<a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What are 5 tips for better sleep?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Thuisarts names five: an hour outside a day, especially in the morning; to bed and out of bed at the same time; no more than 8 hours in bed; no caffeine in the 6 hours before sleep; and screens away 1 or 2 hours before that.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">How can I stay asleep?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Complaints about falling asleep and staying asleep run from 9.6 to 19.4% in adults.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup> Caffeine gave 12 minutes more lying awake after falling asleep,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> and alcohol pushed REM sleep to later.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Why do I keep waking up between 3 and 4 at night?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">None of the sources checked measures one single hour of the clock. What the sources do name as causes of poor sleep: stress and worries, evening habits such as the phone, coffee and alcohol, and mental health problems.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--beige bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"bronnen\">Sources<\/h2>\n\n\n\n<p class=\"bp-blog-srclead wp-block-paragraph\">Every source below was checked on the day this article was published. The numbering follows the text.<\/p>\n\n\n\n<ol class=\"wp-block-list bp-blog-refs\">\n\n<li>Windred DP, Burns AC, Lane JM, Saxena R, Rutter MK, Cain SW, Phillips AJK. Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep, 47(1), zsad253, 2024. <a href=\"https:\/\/doi.org\/10.1093\/sleep\/zsad253\">doi.org\/10.1093\/sleep\/zsad253<\/a><\/li>\n\n\n<li>Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Townshend A, Halson SL. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 69, 1-14, 2023. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2023.101764\">doi.org\/10.1016\/j.smrv.2023.101764<\/a><\/li>\n\n\n<li>RIVM. VZinfo.nl: Slapen, totale bevolking. Figures from the CBS Gezondheidsenquete, 2024. <a href=\"https:\/\/www.vzinfo.nl\/slapen\/totale-bevolking\">vzinfo.nl<\/a><\/li>\n\n\n<li>Thuisarts.nl (NHG). Ik wil beter slapen: slaapadviezen. Last updated 1 July 2024. <a href=\"https:\/\/www.thuisarts.nl\/slecht-slapen\/ik-wil-beter-slapen-slaapadviezen\">thuisarts.nl<\/a><\/li>\n\n\n<li>Voedingscentrum. Hoeveel cafeine mag ik per dag binnenkrijgen? With EFSA as the source. <a href=\"https:\/\/www.voedingscentrum.nl\/nl\/service\/vraag-en-antwoord\/gezonde-voeding-en-voedingsstoffen\/hoeveel-cafeine-mag-ik-per-dag-binnenkrijgen-.aspx\">voedingscentrum.nl<\/a><\/li>\n\n\n<li>Thuisarts.nl (NHG). I sleep badly. What could it be? Last updated 18 August 2026. <a href=\"https:\/\/www.thuisarts.nl\/slecht-slapen\/ik-slaap-slecht-wat-kan-zijn\">thuisarts.nl<\/a><\/li>\n\n\n<li>Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, Huynh M, Miller DJ, Townshend A, Halson SL. The effect of alcohol on subsequent sleep in healthy adults: a systematic review and meta-analysis. Sleep Medicine Reviews, 80, 102030, 2025. <a href=\"https:\/\/doi.org\/10.1016\/j.smrv.2024.102030\">doi.org\/10.1016\/j.smrv.2024.102030<\/a><\/li>\n\n\n<li>Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237, 2015. <a href=\"https:\/\/doi.org\/10.1073\/pnas.1418490112\">doi.org\/10.1073\/pnas.1418490112<\/a><\/li>\n\n\n<li>Wang H, Xin X, Pan Y. The best approaches and doses of exercise for improving sleep quality: a network meta-analysis and dose-response relationship study. BMC Public Health, 25, 1371, 2025. <a href=\"https:\/\/doi.org\/10.1186\/s12889-025-22570-1\">doi.org\/10.1186\/s12889-025-22570-1<\/a><\/li>\n\n\n<li>Kocevska D, Lysen TS, Dotinga A, et al. Sleep characteristics across the lifespan in 1.1 million people from the Netherlands, United Kingdom and United States: a systematic review and meta-analysis. Nature Human Behaviour, 5(1), 113-122, 2021. <a href=\"https:\/\/doi.org\/10.1038\/s41562-020-00965-x\">doi.org\/10.1038\/s41562-020-00965-x<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Also read<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-related is-layout-flow wp-block-group-is-layout-flow\">\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/sleep-deprivation-effects-short-nights\/\">Sleep deprivation effects: what short nights do to attention, memory, mood and traffic<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/why-you-wake-up-tired\/\">Why you wake up tired: what a sleep test does and does not measure<\/a><\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Written by<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-author is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\" alt=\"Jesse van der Velde\" class=\"wp-image-4815\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg 320w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-300x300.jpg 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-150x150.jpg 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group bp-blog-authorid is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorrole wp-block-paragraph\">Founder of BioProfile<\/p>\n\n\n\n<p class=\"bp-blog-authorname wp-block-paragraph\">Jesse van der Velde<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authorbody is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\">Jesse van der Velde has been guiding people to a new body and optimal health since 2006, and has written or co-written fifteen books on nutrition and health. Forever Young (2012) and Superfood Recipes (2013) both reached number 1 in the Netherlands.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authormeta is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\"><a href=\"https:\/\/nl.linkedin.com\/in\/jessevdv\">LinkedIn<\/a><\/p>\n\n\n\n<p class=\"bp-blog-dates wp-block-paragraph\">Published on 30 September 2026 \u00b7 Last updated on 30 September 2026<\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--foot is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-legal wp-block-paragraph\">BioProfile analyses your health status to guide you and your coach. It does not make a diagnosis, only a doctor can do that. Built on validated health questionnaires; the combined BioProfile score is not itself a validated clinical instrument yet. Your answers stay private (GDPR).<\/p>\n\n<\/div>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Better sleep tips with the figures behind them: the same hour every day, coffee, alcohol, screens and exercise. Plus what a sleep scan measures.<\/p>\n","protected":false},"author":18,"featured_media":6278,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_meta-robots-noindex":"2","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":"","_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":"","inline_featured_image":false,"footnotes":""},"categories":[67],"tags":[],"class_list":["post-6664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Better sleep tips: what really helps | BioProfile<\/title>\n<meta name=\"description\" content=\"Better sleep tips with the figures behind them: the same hour every day, coffee, alcohol, screens and exercise. 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