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How can I sleep better


It is very annoying when you cannot fall asleep and are tossing and turning. Or if you fall asleep easily but wake up during the night and have trouble getting back to sleep.

Insomnia is a common problem for adults. About 30 per cent of the population complains of sleep disorders, and about 10 per cent experience functional limitations during the day, due to insomnia.


  • More than 50% of respondents experienced at least one symptom of insomnia a few nights a week in the past year.
  • And 33% reported experiencing at least one of these symptoms every night or almost every night in the past year.

The two most common symptoms, experienced several nights a week in the past year, were:

  1. Waking up frequently during the night
  2. Waking up feeling unrefreshed.

 waking up a lot during the night

difficulty falling asleep.

 Waking up tired or waking up too early and unable to fall asleep again.


Poor sleep deprives your body of essential nutrients for good health and energy.

Most adults function best when they get between seven and nine hours of sleep a night, but nearly 30 per cent get less than six, and some sometimes miss a night altogether.

The result is a slow accumulation of sleep debt that can affect not only your appearance, but also your immune system and even the way your brain works.

Healthy sleep habits can make a big difference to your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene.

Bad for the skin: If you don't get enough sleep, your skin will show it. It becomes pale and grey. The skin does not get a chance to recover during the night.

Hunger attacks:  Lack of sleep changes the way your body interprets hunger signals, giving you uncontrollable cravings. In fact, women who sleep five hours or less a night are 15 per cent more likely to become obese. 

Slower  reactions: Without a good night's sleep, you are more likely to become forgetful or have slow reaction times.

Colds: Your immune system is less likely to recover, making you more susceptible to colds and flew. 

Improve your sleep today: make sleep a priority!

To get started on better sleep and a healthier lifestyle, start by assessing your individual needs and habits.

Take note of how you respond to different amounts of sleep. Notice the difference in your mood, energy and health after 6 hours of sleep versus 7-8 hours of sleep. Ask yourself: "How often do I get a good night's sleep?

Like a good diet and exercise, sleep is an important part of your overall health.


  • Keep to a sleep schedule. Go to bed and get up at the same time, even at weekends. This helps regulate your body clock and can help you fall asleep and stay asleep.
  • Avoid napping, especially in the afternoon, if you have trouble sleeping. Power naps can help you get through the day, but if you find you have trouble falling asleep, stopping these short naps can help.

  • Practice a relaxing bedtime ritual. A relaxing, routine activity just before bedtime, away from bright lights, helps to separate your sleep time from activities that may cause arousal, stress or anxiety, making it harder to fall asleep, sleep soundly and deeply, and stay asleep.
  • Make sure the bathroom light can be dimmed. If you have to go to the toilet at night, avoid as much light as possible to help you fall back asleep.

  • Count sheep - an old wisdom - but try to keep your mind on something simple so that your brain does not remain overactive.
  • Avoid alcohol, cigarettes and heavy meals in the evening. Alcohol, cigarettes and caffeine can interfere with sleep. Eating large or spicy meals can cause indigestion, which can make it difficult to sleep. Avoid eating large meals two to three hours before going to bed.

Evaluate your room. Make sure your sleeping environment is conducive to good sleep.

Your bedroom should be cool, free of noise and free of light that can disturb your sleep.

Check your room for noise and other distractions. Also take into account the snoring of a bed partner.

Consider using blackout curtains, eye masks and ear plugs.

Take Recover-Me half an hour before going to bed, this improves the sleep pattern by
increasing the level of nitric oxide in the blood.

This has the opposite effect of caffeine: the body is put to sleep faster, you sleep deeper.

By taking Recover-Me at night, it not only promotes sleep patterns, but also supports cognitive
ability and memory.

Sleep on a comfortable and supportive mattress and have a good pillow. The bedroom should be as allergen-free as possible. Avoid obstacles that could cause you to stumble or slip during the night. Make the room attractive and inviting at the end of the day.

Your body needs time to settle into sleep mode, so spend the last hour before bed doing something calming, such as reading. For some people, devices such as laptops, mobile phones or televisions can make it difficult to fall asleep. The specific type of light coming from the screens of these devices activates the brain, making it harder to fall asleep.

If you're still having trouble sleeping, don't hesitate to talk to your doctor or find a sleep specialist. You may also benefit from keeping a sleep diary. This can help you discover patterns in your sleep.

We hope this article has given you more tools to help you fall asleep faster and stay asleep. We wish you a good night's rest!



  • By taking Recover-Me in the evening before bed, you will be put to sleep more deeply and sleep patterns will improve.
  • The focus of Recover-Me is to increase L-Arginine levels in the body and brain so that nitric oxide production and growth hormone levels are increased during sleep.
Sleep deeper
  • The neurotransmitter nitric oxide affects the quality and duration of our sleep.
  • This gaseous molecule triggers the release of adenosine. When the level of adenosine in our brain is high, sleep pressure increases!
Improve sleep quality
  • As mentioned above, the endothelium needs L-Arginine to produce nitric oxide.
  • After the age of 23, the body produces and absorbs very little L-Arginine.
  • If you only take a supplement of L-Arginine, your body will not absorb it adequately.
  • Recover-Me is a unique formula of amino acids in the right ratio combined with a unique carrier that optimises nitric oxide production in the body.
Order now

Why sleep is so important

  • During sleep, the body and brain come to rest and get the opportunity to recover.
  • During sleep, your brain flushes clean, so to speak.
  • Your hormone levels recover and your body also gets a chance to rest.
  • A good night's sleep also allows you to properly process your emotions of the day and to remember what you learnt during the day. 
  • People who do not get enough sleep are more likely to suffer from a weakened immune system. 
The ideal time to go to bed is between 10pm and 11pm, according to a british survey.

What is sleep

Four stages of sleep, slumber, light sleep, deeper sleep and dream sleep form together form a sleep cycle. The entire sleep cycle is completed four to five times a night and lasts 90 to 120 minutes. The stages are distinguished by the degree of brain activity and eye movements.

Deep sleep and dream sleep are the most important. Deep sleep provides physical recovery and dream sleep provides mental recovery.

Why do you need sleep?

We cannot live without sleep. We are more likely to die from lack of sleep than from starvation. On average, a person dies after only 10 days without sleep. With hunger, it is only after several weeks.

Most people who sleep poorly at night are often sleepy during the day and function worse. Furthermore, poor sleep is associated with conditions such as burnout, depression, dementia and other brain damage, obesity and heart disease.

Consequences of chronic sleep deprivation

Lack of sleep can have the following influences on our functioning: 

  • Memory and concentration problems
  • Lack of energy.
  • Worse mood, mood swings.
  • Impairment of speech
  • Slower reaction time.Headaches.
  • Decreased immune or defence system.
  • High blood pressure.

Help to sleep wel

  1. Good preparation is important for a good night's sleep. Go to bed at the same time to bed and get up at the same time. Even on weekends.
  2. Exercise during the day or early in the evening to avoid your body still being in an overly active state by bedtime.
  3. Don't eat or eat little before bedtime. A hard-working digestion in the evening keeps the body too active.
  4. Preferably no caffeine in the evening. It becomes harder to fall asleep and sleep becomes shorter and more restless.
  5. Alcohol causes much less deep sleep and therefore tiredness in waking up.
  6. Teas of valerian, chamomile and passion flower have a relaxing effect.
  7. Avoid screens at least an hour before bedtime.
  8. Take Recover-Me half an hour before bedtime. More nitric oxide is then produced, a gaseous molecule that triggers the release of adenosine. Adenosine is a substance that promotes non-REM sleep. And exactly that suppresses the activity of the nerve cells that promote wakefulness. One sleeps more easily and longer.

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