14 BEST PRACTICES FOR GETTING A RESTFUL SLEEP

WE GIVE YOU THE KEYS TO FIND YOUR BABY NIGHTS…

Sleeping badly or sleeping little, not benefiting from real restorative sleep can have many negative consequences on our body, our memory, our mood.
Follow our tips for sleeping well, keeping your body and mind in good shape and attacking 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 when it comes to sleep. This helps regulate the good sleep hormones and makes it easier to fall into the arms of morphea. Our body anticipates and programs the mechanisms that will allow us to fall asleep.

Following an American study conducted in 2015, researchers say that going to bed at the same time every night is as important as getting enough sleep.

2/ FALL ASLEEP BEFORE MIDNIGHT

Sleep is not the same from bedtime to waking up. It is made up of cycles during which light sleep, deep sleep and paradoxical 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 paradoxical sleep. As deep sleep is very recuperative, the first part of sleep counts “double”, so the hours before midnight if you go to bed at 10 p.m.

3/ NO MORE SCREENS AFTER 8:00 P.M.

Screens are your worst enemies. Avoid computers, tablets, smart phones…. because of the very exciting blue light, close to daylight. No suspense movies, video games, accounts… Before bedtime, drink for a little soothing ritual (herbal tea, make-up removal, book or magazine)!

4/ DO A PHYSICAL AND INTELLECTUAL ACTIVITY DURING THE DAY

You have to get tired! Regular physical exercise promotes 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 rest-activity alternation between day and night stabilizes circadian rhythms, as well as 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… Ditto for sodas rich in caffeine and chocolate, of which certain alkaloids have an exciting effect.

Also beware of green tea which can contain a lot of caffeine, nicotine and sugary foods which can give you an energy spike when you sleep.

As for alcohol, it “knocks you down” and causes you to fall asleep quickly, but it disrupts the natural sleep cycles. It notably reduces the duration of  paradoxical sleep  .

It is therefore necessary to proscribe these products after 4 p.m., and even sometimes from 2 p.m. depending on individual sensitivity, which is very variable.

6/ A MODERATE ROOM TEMPERATURE

To sleep well, the temperature of the room must be moderate (18 to 20°C) and the core body temperature must drop.

When you go to bed with cold hands and feet, it does not facilitate the regulation of the body’s core temperature, which tends to remain high… To lower it, you have to warm up the extremities, hence the interest in putting on socks or warming the bed before going to bed.

7/ DINE LIGHT

Beware of meals that are too “heavy”, too alcoholic. Difficult digestion interferes with sleep. Avoid red meat, spicy dishes. Prefer raw vegetables, white bread, pasta, fish and vegetables, and all dairy products that contain tryptophan, a substance from which serotonin, the hormone of tranquility and sleepiness, is made! Eat dinner as early as possible (ideally two hours before bedtime).

8/ GOOD BEDDING

It’s hard to live dreamy nights when you sleep on a deformed mattress or when the slightest movement of your roommate makes you jump. A mattress changes 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 bedroom into complete darkness. Hide the light well with shutters and curtains: subdued light, then total darkness, stimulate the secretion of melatonin, the sleep hormone.

Silence is also required to guarantee restful sleep. Get rid of extraneous noises (such as the ticking of watches), and isolate your room in a protective cocoon. Do not hesitate to try earplugs if your spouse snores.

10/ LIMIT ELECTRICAL APPLIANCES IN THE BEDROOM

Avoid sleeping with your laptop on the bedside table, change your morning alarm clock. Even in standby, your mobile phone will emit microwave pulses at full power approximately every 15 minutes, imagine the number of pulses during a full night where your phone is less than 50 cm from your head?!?

Let us also not forget the electrical pollution linked to appliances that we often do not suspect (electric bed, TV, alarm clock, bedside lamp, extension cords, etc.) the wires of bedside lamps and electrical extension cords generate electric fields and significant magnetic forces on the sleeper’s head. Put away your TV, choose a slatted bed base, a battery-powered alarm clock with phosphorescent needles and battery-powered bedside lamps. At the same time, you will remove the extension cord(s) under the headboard that form a coil (spiral) that will amplify the electric field under your head.

11/ VENTILATE THE ROOM SUFFICIENTLY

Our 100,000 billion cells need oxygen all the time, 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 air laden with carbon dioxide 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. Like a decor, it participates in the background to lull us and optimize our sleep. For colors, neutral tones and cold tints (gray, blue, purple or white) are recommended.

13/ WATCH OUT FOR PETS

Everyone has their own bedroom, everyone has their own bed!

The four-legged animal is an undesirable companion in a bed. They come to sleep on people and move, inducing micro-awakenings and therefore poor quality of sleep. In addition, if you are allergic, you expose yourself to attacks of rhinitis, nasal obstruction, poor quality of sleep, even asthma. »

14/ HAVE “SNORERS” EXAMINED

In many cases, snoring has no consequences. However, it is absolutely necessary to monitor the appearance of sleep apnea. This breathing disorder occurs when the obstruction prevents air from entering the lungs for at least 10 seconds, several times a night. The immediate consequences are an inability to enter deep sleep. This problem then causes fatigue, drowsiness during the day, irritability, etc. In the long term, poor oxygenation can lead to more serious disorders.

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