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Sleep is essential to our physical and mental well-being. Unfortunately, more than 70% of French people report suffering from sleep disorders : difficulty falling asleep, insomnia, nighttime awakenings, or restless nights.
This incomplete sleep increases physical and psychological fatigue, a breeding ground for more acute pathologies that must not be allowed to take hold!
Here are 8 tips to put into practice tonight to fall asleep quickly and get restorative rest.
Establish a sleep routine
Establishing a ritual is the best way to make it easier to fall asleep!
The body needs regularity to function at its best, and sleep is no exception.
Therefore, it is important to establish a sleep routine by going to bed and getting up at similar times every day, even on weekends.
This regularity helps to synchronize our internal clock and promotes sleep.
Create an environment conducive to sleep
The bedroom should be a place of rest and relaxation .
To promote sleep, it is therefore important to create an environment conducive to relaxation with:
- A cool temperature (ideally between 16 and 20 degrees)
- Total or partial darkness
- A comfortable bed
- A quiet or calming atmosphere (for example, with white noise or soft music).
Limit screens before bedtime
You've probably heard it before: screens disrupt the body.
Screens (television, computer, smartphone, tablet) emit a blue light that can disrupt the internal clock and delay falling asleep . In particular, they will reduce the body's production of melatonin .
It is therefore recommended to limit their use to at least one hour before bedtime, or even more if possible.
To replace this activity, you can read a book, listen to relaxing music, or practice a calming activity such as yoga or meditation.
Avoid stimulants
Coffee, tea, soda, chocolate, and alcohol are stimulants that can disrupt sleep.
It is therefore recommended to avoid their consumption before bedtime, or at least to limit their overall daily consumption and to consume them several hours before bedtime.
Exercise regularly
Regular physical exercise can improve the quality of sleep .
Exercising can help reduce stress and promote muscle relaxation.
However, it is important to exercise several hours before bedtime to allow the body time to relax and return to a resting heart rate.
Adopt relaxation techniques
Stress is one of the main enemies of sleep.
To reduce stress and promote relaxation, it is recommended to adopt relaxation techniques such as:
- Deep breathing
- Positive visualization
- Meditation
- Yoga
These techniques can help calm the mind and prepare the body for sleep.
Avoid overeating before bedtime
Be careful not to overeat before bedtime!
Eating a large meal or eating too late can disrupt digestion and cause sleep disturbances .
It is therefore recommended to avoid eating at least two hours before bedtime, and to favor light, easy-to-digest meals in the evening.
Take a melatonin supplement
If, despite implementing the above tips, sleep problems persist, you can opt for a melatonin-based supplement .
Melatonin is a molecule secreted naturally by the body, particularly depending on ambient darkness.
Also known as the "sleep hormone," it helps regulate the circadian rhythm: the biological cycles of sleep and wakefulness. The many artificial lights, including screens, to which we are exposed significantly disrupt its production by the brain.
Therefore, a supplemental intake of Melatonin helps to restore the body's ability to fall asleep.
This is why we have developed a food supplement based on Melatonin which acts in less than 30 minutes thanks to its sublingual absorption.
By following these simple tips, you can improve the quality of your sleep and get a restful night's rest.
If, despite these best practices, you continue to suffer from sleep problems, do not hesitate to consult a healthcare professional for additional advice and a thorough understanding of the causes of these disorders.
