Sleep and recovery

54 guides

• Fixing your sleep rhythm
  Fix a disrupted sleep rhythm in two weeks: a fixed wake-up time, morning light and a regular evening schedule.
• Easing trouble falling asleep
  Ways to deal with trouble falling asleep: a calming evening, the right bedtime and what to do when sleep doesn't come in 20 minutes.
• Self-help for insomnia
  Self-help for insomnia using the principles of cognitive behavioural therapy (CBT-I): stimulus control, limiting time in bed and working with thoughts.
• Waking at night and getting back to sleep
  Why you wake up in the middle of the night and how to fall asleep again: finding the causes, a night-time routine and when to see a doctor.
• Setting up your bedroom for sleep
  Make your bedroom a good place to sleep: darkness, a temperature of 16–18 degrees, quiet, fresh air and the right textiles.
• Easing winter tiredness with light
  Ease tiredness during kaamos, the dark season, with bright light, morning outings and a regular rhythm. Here's how to choose and use a bright light lamp.
• Sleeping during bright summer nights
  Sleep well during the nightless nights: blackout, a cool bedroom, keeping your rhythm and managing late holiday evenings.
• Shift work and sleep
  Sleep better as a shift worker: sleep after a night shift, timing naps, managing light and getting home safely.
• Jet lag and sleep on long-haul trips
  Reduce jet lag: shifting your sleep rhythm before the trip, timing light at your destination and recovering faster after you get home.
• How to nap the right way
  Take naps that refresh you without ruining your night's sleep: the right length, timing and coffee naps.
• Reducing snoring
  Reduce snoring yourself: sleeping position, weight management, avoiding alcohol, caring for your nose and when snoring needs to be examined.
• Recognising sleep apnoea
  Recognise the signs of sleep apnoea: pauses in breathing, daytime tiredness, morning headaches. Here's how to get examined and prepare for your appointment.
• Caffeine and sleep
  How coffee, tea and energy drinks affect sleep, when to drink your last cup and how to cut down on caffeine.
• Alcohol and sleep quality
  Why alcohol weakens your sleep even though you fall asleep more easily, and how to try alcohol-free evenings to sleep better.
• Screen time before bed
  Cut down on evening screen time to support your sleep: phone out of the bedroom, night mode, app limits and new evening habits.
• Sleep for schoolchildren and teens
  A parent's guide to sleep for schoolchildren and teenagers: sleep needs, a regular rhythm, phones away at night and when to get help.
• Keeping a sleep diary
  Keep a sleep diary for two weeks: what to record, how to calculate the results and how to use the diary at a doctor's appointment.
• Interpreting sleep tracker results
  Interpret smart ring, smartwatch and sleep app results correctly: what sleep stages, sleep scores and night-time heart rate tell you, and what they don't.
• Relaxation exercises for falling asleep
  Five relaxation exercises to help you fall asleep: breathing, progressive muscle relaxation, a body scan, imagery and cognitive shuffling.
• Choosing and using a weighted blanket
  Choose a weighted blanket of the right weight, learn to use it safely and assess whether it helps your sleep.
• Choosing a bed and mattress
  Choose the right bed and mattress: firmness by sleeping position and weight, trying them out in the shop, a mattress topper and when to replace your mattress.
• Choosing a pillow for your sleeping position
  Choose the right pillow: height and firmness for side, back and stomach sleepers, materials, allergies and how often to replace it.
• Restless legs and sleep
  Recognise restless legs syndrome, ease evening symptoms with self-care and look into iron deficiency and other causes with your doctor.
• Catching up on sleep debt
  Recognise sleep debt and pay it back safely: working out your sleep need, going to bed earlier and why long weekend lie-ins aren't enough.
• Worry time before bed
  Calm the thoughts that go round at night with a worry time: write down your worries in the early evening and deal with them before you go to bed.
• Recovering from everyday stress
  Learn to recover from stress in everyday life: recognise your load, detach, relax and build restorative moments into your day.
• Switching off after work
  How to detach from work after the working day: an end-of-day ritual, limits for your work phone and ways to stop work thoughts going round in the evening.
• A restorative break rhythm for your working day
  Build a break rhythm into your working day in which short breaks, a proper lunch break and an afternoon recovery moment reduce tiredness.
• Heart rate variability (HRV) and how to track it
  Understand heart rate variability (HRV) and learn to track it reliably to assess recovery and load.
• Measuring recovery with a smartwatch
  Put your smartwatch's recovery measures to good use: resting heart rate, HRV and readiness scores, without the readings becoming a source of stress.
• Balancing training and rest in your week
  Plan your training week so that hard training and rest are in balance and your fitness improves without constant tiredness.
• Active recovery
  What active recovery is and how to do it right: gentle movement, the right intensity and suitable activities for the days after training.
• Planning a rest day
  Plan a rest day that really helps you recover: what to do, what to avoid and how to fit rest days into your training week.
• Recognising and preventing overtraining
  Recognise the signs of overtraining and excessive load in time, and learn how to return to training safely.
• Recovering from burnout
  Recover from burnout step by step: rest, a daily rhythm, professional support, returning to work and dealing with setbacks.
• Getting support from occupational health
  How to get support from your occupational health service when work is wearing you down: booking, preparing for your visit, a work ability meeting and follow-up.
• Sauna to support recovery
  Use the sauna safely to support recovery: the right temperature, duration, hydration and when to avoid the sauna.
• Cold exposure and ice swimming safely
  Start cold exposure or ice swimming safely: getting used to it, a suitable duration, dangers and when to skip the cold.
• Calming breathing under pressure
  Learn breathing exercises that calm the stress response and support recovery during the working day and in the evening.
• Recovering in nature
  Use nature for recovery: how much time you need, what kind of environment helps you recover and how to fit nature moments into everyday life.
• A holiday that helps you recover
  Plan a holiday that really helps you recover: the length of the holiday, keeping work out, what to do and returning to work without a stress spike.
• Recovering at the weekend
  How to make your weekend restorative: a balance between rest, activity and social life, and less Monday stress.
• Nutrition and hydration for recovery
  Eat and drink in a way that supports recovery: meal rhythm, carbohydrates, protein and fluids after training and demanding days.
• Stretching and mobility for recovery
  Use stretching and mobility training to support recovery: what research says, which exercises to do and when.
• Foam rolling and massage for recovery
  Use a foam roller and massage correctly to support recovery: technique, duration, warnings and when to see a massage therapist.
• Returning to exercise after being ill
  When can you exercise after a cold, fever or COVID? Advice on returning to exercise safely, and the warning signs.
• Managing busyness and recovery
  Manage busyness so that there's room left for recovery: prioritising, slack in your calendar, boundaries and ways to calm the feeling of rush.
• A digital break for your free evenings
  Switch off from notifications, the news feed and social media after work: cutting notifications, screen-free evenings and a social-media-free day.
• Muscle soreness after training
  What causes muscle soreness after training, how to ease it and how to tell normal soreness from an injury.
• Mapping your load and resources
  Map your own load and resources: what drains you, what restores you and what to change first.
• Reducing nightmares
  What causes recurring nightmares, how to reduce them at home with imagery rehearsal and when to seek help for nightmares.
• Sleep deprivation and coping with a baby
  Ways to cope with broken sleep in life with a baby: taking turns, daytime naps, asking for help and when to raise tiredness at the child health clinic.
• How sleep changes as we age
  How sleep changes with age, what is normal, how to improve sleep without medication and when older people should tell a doctor about sleep problems.
• Coming off sleeping pills safely
  How to come off sleeping pills safely together with your doctor, and which drug-free methods strengthen your sleep during withdrawal.

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