How to sleep better? Sleep disorders are not inevitable. It is often enough to follow a few rules to find the pleasure of a good night. Activities and drinks to banish, the comfort of the room … Follow our advice to find a sleep of quality.
1- Avoid Caffeine
The fans of coffee will be disappointed, better to take his last espresso after lunch. Similarly, regarding tea and cola drinks, it is best to stop them after 4 pm.
It is indeed proven that caffeine lengthens the sleep time and shortens sleep time. Instead, drink herbal tea soothing (linden, verbena, chamomile or orange blossom, but also passionflower, valerian, hawthorn, and hops), or a glass of warm milk.
2- No Sport At Night
The sporting activity is excellent for the health, but it is better to program its jogging, its court of gymnastics or its swimming session in the morning or during the lunch break rather than the evening.
from 19h body temperature begins to drop, sign that the body is preparing for rest.
Practicing sports maintains higher body temperature and awakens the body, disrupting the biological rhythm.
Otherwise, 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.
3- Get A Lighter Dinner
Difficult digestion upsets sleep, so avoid heavy dinners before going to bed. Do not eat red meat, spicy dishes. Prefer raw vegetables, white bread, pasta, fish and vegetables, and all dairy products that contain tryptophan, an amino acid precursor to serotonin, the hormone of tranquility and falling asleep! Finally, dine as soon as possible (ideally, two hours before bedtime) because digestion increases body temperature.
4- A Warm Bath To Promote Sleep
Do you take a hot bath at night to calm yourself down and prepare for sleep? Error! When it is programmed to sleep, the body decreases its internal temperature. So you have to go in this direction, and instead offer a warm bath (or shower) of 37 ° C maximum, to calm down.
5- Respect Your Sleep
Do you have trouble falling asleep at night? Maybe you simply miss your sleep, because you want to see the end of the movie, finish your book, or because you’re 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! So you may turn and return to bed without being able to hang up the cars! In the same way, no need to sleep with the hens if you do not feel tired, you will not manage to fall asleep! When your eyes tingle, you yawn, and shiver … It’s time, go to bed! Then, try, whenever possible, to go to bed and get up every day at approximately the same time.
If you break your sleep pattern (sleeping 11 hours on weekdays, 4 am on Saturdays, getting up at 2 pm, etc.), it will be harder and harder for you to sleep well.
6- Avoid Watching Screens
Some activities greatly disrupt sleep, if it is fragile. Avoid television, video games, the smartphone.
These devices emit a blue light close to daylight that will trigger the mechanisms of awakening.
Better to stop at least 1 hour before going to bed. Although there are now many smartphone applications “anti-blue light”, it is best to ban screens in the bedroom.
7- Forget The Worries
Taxes, accounting, copies to correct, we forget! At least 1 hour before going to bed, put yourself in good shape to sleep: practice an activity that you like (meditation, knits, painting, reading …) and put aside your “to-do list”. To banish too, conjugal disputes! Nothing like to get upset, then rehearse on the pillow and sleep badly!
8- A Room That Isn’t Made For Many Activities
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 sex, which increases the level of oxytocin.
love hormones help reduce stress by lowering the level of cortisol, a stress hormone.
9- A Room With The Right Temperature
In your room, turn ideally the temperature at 19 ° C . And sleep with your feet warm! Scientists have indeed demonstrated that warming its extremities promotes the vasodilatation of small vessels and therefore, blood circulation.
10- Less Light And Noise
To sleep better, it is better to plunge your room in complete darkness: close shutters, invest in blackout curtains or put on a sleep mask. Silence is also needed to ensure a restful sleep.
If your neighbors are noisy or your spouse is snoring, invest in earplugs.
11- A good bed for a good night sleep
Difficult to live dream nights when you sleep on a deformed bed or the slightest movement of his roommate makes you jump.
A bed must be changed every 10 years, how old is yours?