How can I sleep better?
Sleep disturbances are not inevitable. It is often enough to respect a few rules to regain the pleasure of a good night’s sleep. Activities and drinks to be banned, comfort in the bedroom… Follow our advice to get back to a good night’s sleep.
- Avoid caffeine and theine
Coffee fans will be disappointed, better take your last espresso after lunch. Similarly, 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 a herbal tea soothing (lime, verbena, chamomile or orange blossom, but also passionflower, valerian, hawthorn and hops), or a glass of warm milk which has a sedative effect.
- No sport in the evening
Sports are good for your health, but it is better to plan your jogging, gymnastics or swimming session in the morning or during the lunch break rather than in the evening. Indeed, from 19h, 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 organism, thus disturbing the biological rhythm. If your schedule does not allow you to practice during the day, take a warm shower, and wait at least 2 hours after the end of your session to go to bed
- Dine light
Difficult digestion upsets sleep, so avoid heavy dinners before going to bed. Ban red meat, spicy dishes. Choose raw vegetables, white bread, pasta, fish and vegetables, and all dairy products that contain tryptophan, an amino acid precursor of serotonin, the hormone of tranquility and sleep! Finally, eat dinner as soon as possible (ideally two hours before bedtime) as digestion increases body temperature.
- Avoid all screen
Certain activities strongly disturb sleep, if it’s fragile.. Avoid TV, video games, the smartphone. These devices emit blue light close to daylight which will trigger the mechanisms of awakening. Better to stop them at least 1 hour before going to bed. Although there are now many “anti-blue light” smartphone applications, it is best to ban screens in the bedroom.
- The bedroom, a place to sleep … and make love
It is essential to respect the role of your room, it is a place to sleep, not a multi-activity room! On the other hand, we do not say no to hugs and sexual relations, which increase the level of oxytocin. This love hormone helps reduce stress by lowering the stress hormone cortisol.
- A room at the right temperature
In your bedroom, ideally lower the temperature to 19 ° C. And sleep with your feet warm! Scientists have just demonstrated that warming up its extremities promotes vasodilation of small vessels and therefore, blood circulation. This contributes to falling asleep. Dare to rehabilitate socks in bed!
- darkness and silence
To sleep better, it is better to plunge your room into complete darkness: close the shutters, invest in blackout curtains or put on a sleep mask. Silence is also required to guarantee restful sleep. If your neighbors are noisy or your partner snores, invest in earplugs.
- A good mattress for a great sleep
Difficult to live dreamy nights when you sleep on a deformed mattress or when the slightest movement of your roommate makes you jump. A mattress is modified every 10 years, how old is yours?