It only takes one bad night to realize that how important it is to sleep well! Yet more and more people are unable to sleep at night, sleep poorly or wake up repeatedly. The consequences are quickly felt at work and in private life: fatigue, irritability, clumsiness, loss of concentration and even health problems, become chronic and painful. However, there are tips to help you fall into the arms of Morpheus, enjoy it and wake up feeling good:
- 1 1. Program your biological clock
- 2 2. Exercising well
- 3 3. Choose the right position
- 4 4. Monitor your exposure to light
- 5 5. Paying attention to your diet
- 6 6. Create a favorable environment in your room
- 7 7. Learn to relax and unwind
- 8 8. Use essential oils
- 9 9. Knowing how to go back to sleep
- 10 10. Consult your doctor
1. Program your biological clock
The first advice we can give you is to Establish a good sleep pattern is to go to bed and get up at approximately the same time. Once the body is settled into a routine, it becomes much easier to fall asleep and wake up in form without feeling the slightest fatigue. If you need to take naps during the day, they should not exceed 15 to 20 minutes. Finally, it can be interesting to keep a "sleep diary" to become aware of possible bad habits and to be able to remedy them.
2. Exercising well
To sleep well at night, you must be tired and exercise well during the day. Physical activity is very beneficial for sleep. Doing sports allows you to take care of your body but also to release endorphins, a hormone that makes you feel happy and relaxed. This is especially beneficial when you have a stressful or responsible job. Running, swimming or boxing, for example, can clear your head and prepare your body for a good night's sleep. However, you should plan for 3 to 4 hours of rest after your sports session and before going to bed. This is to avoid too much stimulation and excitement that would interfere with falling asleep.
3. Choose the right position
As a general rule, it is advisable to sleep on your back, except if you have breathing problems, snoring or if you are pregnant. Lying on your stomach can cause back and neck pain, while sleeping on your side or in the fetal position leads to poor digestion, in addition to accentuating wrinkles on your face. It can be difficult to change your habits, but finding the right position and sticking to it has positive effects not only on sleep but also on long-term health.
4. Monitor your exposure to light
Daylight has a very profound impact on our biological clock and on our body. To sleep well at night, it is essential to have sufficient exposure to the sun during the day, by going outside as much as possible or, during the winter season, by using a light therapy device. In the evening, on the other hand, it is important to keep it dark the most complete in its room and to avoid the blue light which diffuse the screens (television, telephone?).
5. Paying attention to your diet
Eat lightly before going to bed is not only interesting from a dietetic point of view, it is also positive for sleep, by sparing oneself from having a stomach burdened by a long and complicated digestion. Also, it is better to avoid alcohol, caffeine, theine or tobacco before going to sleep because they are excitants, which can only be harmful to the relaxation of the body and mind.
6. Create a favorable environment in your room
To sleep well, it is essential to create a relaxing environment in your bedroom. Soft colors, regular air changes, a temperature that is neither too high nor too low, as well as appropriate bedding are among the details to be taken care of. Pets should not be allowed in the bed, at the risk of bringing parasites, which can be avoided with a anti-dust mite cover. Also, keep in mind that a room is for sleeping and having intimate relationships, not for eating, working, making phone calls or anything else.
7. Learn to relax and unwind
You can't sleep when you're too stressed. So you have to learn to let go and relaxRelaxation can be achieved through breathing exercises or through a sleep ritual repeated every night (taking a warm bath, listening to music, drinking herbal tea...). Relaxation should be seen as an end in itself, not as the means to fall asleep. Once totally relaxed your eyes will close by themselves and you were sleeping like a baby.
8. Use essential oils
Aromatherapy, an increasingly popular alternative medicine, can help you fall into the arms of Morpheus without the heavy side effects that often result from taking medication. Basil, chamomile, lavender, clary sage and marjoram are among the essential oils most commonly used for their soothing properties. However, be careful to follow the advice of use for each.
9. Knowing how to go back to sleep
If it is important to know how to let go to sleepYou also need to know what to do if you wake up at night. Rather than getting upset and tossing and turning in bed looking for sleep, don't hesitate to turn on the light and do something nice and quiet, like reading, before trying to get back to sleep. Keep in mind that the most important thing is to relax and unwind when you want to sleep well or fall back asleep.
10. Consult your doctor
If nothing helps and insomnia is eating away at you, don't ignore the problem. The best thing to do in this case is to consult your doctor. The practitioner is able to diagnose any problem that disrupts your sleep, such as sleep apnea or restless leg syndrome. This will also lead him to prescribe you an adapted treatment. He may also advise you to see a psychologist, if your concerns are more emotional in nature.
I hope these tips will work and help you sleep well. All that's left is for me to wish you a good night!