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 how to sleep fast. Activities and drinks to be banned, comfort of the room. Follow our advice to find a quality how to 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 made from 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. Light dinner
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) because digestion increases body temperature.
4. A lukewarm bath to help you fall asleep
Do you take a hot bath at night to calm yourself down and prepare for sleep? Fault ! When it programs to sleep, the body lowers its internal temperature. You must therefore go in this direction, and instead offer yourself a lukewarm bath (or shower), 37 ° C maximum, to calm yourself down.
5. 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 to your bed without being able to hang up the wagons! 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 Saturdays, getting up 2 pm, etc.), it will become more and more difficult for you to sleep well.
6. 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’s best to ban screens in the bedroom.
7. We forget the worries
Taxes, accounting, copies to correct, we forget! At least 1 hour before going to bed, get in good shape for sleeping: 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 upset, then rehashing on the pillow and sleeping badly!
8. The bedroom, a place to sleep; and make love
It is essential to respect the role of your bedroom, 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 increase the level of oxytocin. This love hormone helps reduce stress by lowering the level of the stress hormone cortisol.
9. A room at the right temperature
In your room, ideally lower the temperature to 19 ° C. And sleep with warm feet! Scientists have just demonstrated that warming the extremities promotes the vasodilation of small vessels and therefore blood circulation. This contributes to falling asleep. Dare to rehabilitate socks in bed!
10. A good mattress for a great sleep
It’s hard to live dream nights when you sleep on a warped mattress or when the slightest movement of your room mate makes you jump. A mattress is changed every 10 years, how old is yours?
Sleep of pregnant women
In the third trimester, sleep is often disturbed. The minor ailments of pregnancy can bother you, back pain, acid reflux, baby movements, etc. Do not hesitate to talk to your midwife, who will give you some postural advice to sleep better while pregnant, including investing in a breastfeeding pillow. You can also practice sophrology or yoga.