How to sleep better? Sleep disorders are not inevitable. It is often enough to follow a few rules to regain the pleasure of a good night’s sleep. Activities and drinks to be banned, comfort of the room … Follow our advice to find quality sleep.
1.Avoid caffeine and theine
Coffee fans will be disappointed, it is better to have your last espresso after lunch. Likewise, regarding tea and cola drinks, it is best to stop them after 4 p.m. It is indeed proven that caffeine lengthens the time to fall asleep and shortens the time of sleep. Instead, drink an herbal tea of soothing plants (lime blossom, verbena, chamomile or orange blossom, but also passionflower, valerian, hawthorn and hops), or a glass of lukewarm milk which has a sedative effect.
2. No sport in the evening
Exercise is great for your health, but it is better to schedule your jog, gym, or swim session in the morning or during lunch break rather than in the evening. Indeed, from 7 p.m., the body temperature begins to drop, a sign that the body is preparing for rest. By increasing the heart rate, sports practice maintains a higher body temperature and awakens the body, thus disrupting the biological rhythm. If your schedule does not allow you to practice during the day, take a lukewarm shower, and wait at least 2 hours after the end of your session to go to bed.
3. Dine light
Difficult digestion interferes with sleep, so avoid heavy dinners before heading to bed. Avoid red meat, spicy dishes. Prefer raw vegetables, white bread, pasta, fish and vegetables, and all dairy products that contain tryptophan, an amino acid precursor of serotonin, the hormone of peace and sleep! Finally, eat dinner as early as possible (ideally two hours before bedtime) as digestion increases body temperature.
3. A lukewarm bath to help you fall asleep
Do you take a hot bath at night to calm you down and prepare for sleep? Fault ! When it programs to sleep, the body lowers its internal temperature. So you have to go in this direction, and instead offer yourself a lukewarm bath (or shower), 37 ° C maximum, to soothe yourself.
4. Respect your sleep
Do you have trouble falling asleep at night? Maybe you’re just missing out on your time to fall asleep, because you want to see the end of the movie, to finish your book, or because you are with friends. As sleep is organized in cycles of about an hour and a half, if you miss your “train”, you will have to wait for the next one! You risk turning and going back in bed without being able to hang up the cars! Likewise, you don’t have to go to bed with the chickens if you don’t feel tired, you won’t be able to fall asleep! When your eyes sting, you yawn and shiver … It’s time, go to bed! Then try, if possible, to go to bed and get up at approximately the same time each day. If you abuse your sleep pattern (going to bed 11 am on weekdays, 4 am on Saturday, getting up 2 pm, etc.), it will become more and more difficult for you to sleep well.
4.Watch out for screens
Some activities strongly disrupt sleep, if it is fragile. Avoid television, video games and smartphones. These devices emit a blue light close to daylight which will trigger the mechanisms of wakefulness. It is therefore better to stop them at least 1 hour before going to bed. Although there are now many “blue light” smartphone apps out there, it is best to ban screens in the bedroom.
5. We forget the worries
Taxes, accounting, copies to correct, we forget! At least 1 hour before going to bed, get into good sleep arrangements: practice an activity you like (meditation, knitting, painting, reading, etc.) and put aside your “to do lists”. Also to be banned, marital disputes! Nothing like getting angry, then rehashing on the pillow and sleeping badly!