Sleep is essential to our physical and mental well-being. Unfortunately, more than 70% of French people say they suffer from sleep disorders : difficulty falling asleep, insomnia, waking up at night 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 this evening to fall asleep quickly and have restful rest.
Establish a Sleep Routine
Setting up 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.
So it's important to establish a sleep routine by going to bed and getting up at similar times every day, even on weekends.
This regularity helps synchronize our internal clock and help us fall asleep.
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 bed
You've probably already heard it: screens disrupt the body.
Screens (television, computer, smartphone, tablet) emit blue light which can disrupt the internal clock and delay falling asleep . They will in particular reduce the production of melatonin by the body.
It is therefore recommended to limit their use to at least one hour before bedtime, or more if possible.
To replace this activity, you can read a book, listen to relaxing music, or practice a calming activity like yoga or meditation.
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 overall daily consumption and consume them several hours before bedtime.
Regular exercise can improve sleep quality .
Practicing physical activity can help reduce stress and promote muscle relaxation.
However, it is important to exercise several hours before bedtime to give 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
These techniques can help calm the mind and prepare the body for sleep.
Avoid overeating before bed
Be careful of overeating before bed!
Eating a large meal or eating it too late can disrupt digestion and cause sleep problems .
It is therefore recommended to avoid eating at least two hours before bedtime, and to favor light, easily digestible meals in the evening.
Take a melatonin supplement
If, despite implementing the previous tips, sleep problems persist, you can opt for a melatonin-based supplement .
Melatonin is a molecule secreted naturally by the body depending in particular on the ambient darkness.
Also called “sleep hormone”, it helps regulate the circadian rhythm: the biological cycles of sleep and wakefulness.
The multiple artificial lights, including screens, to which we are exposed considerably disrupts its production by the brain.
Consequently, a supplementary intake of Melatonin helps restore the body to the right conditions for falling asleep.
In drops or in a sublingual spray (the dosage form used for our Argalys sleep supplement ), Melatonin acts less than half an hour after taking it: it is a product that has its place at the bedside of people suffering from sleep disorders. sleep !
By following these simple tips, you can improve the quality of your sleep and find restful rest.
Remember that sleep is essential to your well-being, and it is important to take care of yourself to allow you to rest and recharge.
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.