14 GOOD PRACTICES TO HAVE A RESTFUL SLEEP
Not sleeping well or sleeping very little, not having a real restful sleep can have many negative consequences on our body, our memory, our mood.
Follow our advice for a restful sleep so that your body and mind are in good shape to attack a new day in a good mood.
1/ GO TO BED AT A FIXED TIME
Going to bed at a fixed time is a basic rule of sleep. This allows you to regulate the right sleep hormones and to fall into the arms of Morpheus more easily. Our body anticipates and programs the mechanisms that will allow us to fall asleep.
2/ FALL ASLEEP BEFORE MIDNIGHT
Sleep is not identical from bedtime to the morning. It is composed of cycles during which light sleep, deep sleep and REM sleep (period of intense brain activity during which we dream) follow one another in a proportion that changes throughout the night. At the beginning of the night and until 3-4 am, deep sleep is more abundant. On the other hand, the second part of the night until waking is richer in light sleep and REM sleep. As deep sleep is very recuperative, the first part of the sleep counts "double", therefore the hours before midnight if you go to bed at 10 pm.
3/ NO MORE SCREENS AFTER 8 PM
Screens are your worst enemies. Avoid computers, tablets, smart phones .... because of the very exciting blue light, close to daylight. No suspenseful movies, video games, accounts... Before bedtime, opt for a small soothing ritual (herbal tea, make-up removal, book or magazine)!
4/ DO SOME PHYSICAL AND INTELLECTUAL ACTIVITY DURING THE DAY
You have to get tired! Regular physical exercise is good for sleep. It has multiple properties: anxiolytic, antidepressant and analgesic. It promotes the release of endorphins, which are morphines produced naturally by the body. Physical activity also helps synchronize the internal clock.
A marked alternation of rest and activity between day and night stabilizes circadian rhythms, as does exposure to light, which facilitates falling asleep and maintaining sleep.
5/ AVOID STIMULANTS BEFORE GOING TO BED
Coffee, tea, vitamin C, caffeinated sodas, cigarettes, etc.
Everyone knows that drinking coffee or tea in the evening can make it difficult to fall asleep... The same goes for caffeine-rich soft drinks and chocolate, some of whose alkaloids have an exciting effect.
Also beware of green tea, which may contain a lot of caffeine, nicotine and sweet foods that can give you a rush of energy at bedtime.
These products should therefore be avoided after 4 pm, and sometimes even as early as 2 pm, depending on individual sensitivity, which varies greatly.
6/ A MODERATE ROOM TEMPERATURE
To sleep well, the temperature of the room must be moderate (18 to 20°C) and the central temperature of the body must drop.
When you go to bed with cold hands and feet, it does not help to regulate your body's core temperature, which tends to remain high... To lower it, you need to warm up your extremities, which is why you should put on socks or warm up your bed before going to bed.
7/ LIGHTLY DINE
Beware of heavy meals with too much alcohol. Difficulty digesting food can interfere with sleep. Avoid red meat and spicy dishes. Prefer raw vegetables, white bread, pasta, fish and vegetables, and all dairy products that contain tryptophan, the substance from which serotonin is made, the hormone that makes you feel calm and sleepy! Eat dinner as early as possible (ideally, two hours before bedtime).
8/ GOOD BEDDING
It's hard to have a good night's sleep when you sleep on a deformed mattress or when the slightest movement of your roommate makes you jump. A mattress is changed every 10 years, how old is yours?
9/ PROTECT YOURSELF FROM NOISE OR LIGHT IF NECESSARY
To sleep better, it is better to plunge your room in the complete darkness. Hide the light well with shutters and curtains: a subdued light, then total darkness, stimulate the secretion of melatonin, the sleep hormone.
Silence is also important to ensure a restful sleep. Get rid of distracting noises (such as the ticking of watches), and isolate your bedroom into a protective cocoon. Don't hesitate to try earplugs if your spouse snores.
10/ GET AWAY FROM THE WAVES EMITTED BY DEVICES
Avoid sleeping with your cell phone on the bedside table, change your alarm clock in the morning. Even in standby mode, your cell phone will emit microwave impulses at full power every 15 minutes, imagine the number of impulses during a whole night when your mobile phone is less than 50 cm from your head!
Let's not forget the electrical pollution linked to the appliances that we often don't suspect (electric bed, TV, radio alarm clock, bedside lamp, extension cords...). The wires of the bedside lamps and the extension cords generate important electrical and magnetic fields on the sleeper's head. Put away your TV, choose a slatted bed base, a battery-operated alarm clock with phosphorescent needles and battery-operated bedside lamps. At the same time, you will eliminate the extension cords under the headboard which form a coil (spire) that will amplify the electric field under your head.
11/ VENTILATE THE ROOM SUFFICIENTLY
Our 100,000 billion cells need oxygen at all times, including at night. So we get into the habit of opening the bedroom windows wide, whatever the outside temperature. In the morning, to eliminate the carbon dioxide-laden air that was released during the night. In the evening, to benefit from healthier air at bedtime. About five minutes each time is enough to renew the air in a room of 15 to 20 m². It's just a habit to get into.
12/ DECORATE YOUR BEDROOM WITH COOL COLORS
The decoration of the room, simple and harmonious, must create a soft cocoon. As a decor, it participates in the background to lull us and optimize our sleep. For the colors, neutral tones and cold shades (gray, blue, purple or white) are recommended.
13/ ATTENTION TO PETS
To each his room, to each his bed! The four-legged animal is an undesirable companion in a bed. They come to sleep on people and move around, inducing micro-awakenings and therefore a poor quality of sleep. In addition, if you are allergic, you expose yourself to attacks of rhinitis, nasal obstruction, poor sleep quality and even asthma. "
14/ PUT ON NICE PAJAMAS
And finally, a key element, the nightwear! Put away the clothes you wore all day, even if they were comfortable! Nightwear is worn only at night, choose a silky and pleasant fabric according to the season. Banish polar materials that make you sweat at night or that will make you too hot. Opt for a nice pyjama that will make you feel beautiful while being well inside.
GOOD NIGHT EVERYONE !