Prepare for sleep
Sleep preparation is very important.
During the day, it is important to take a few breaks, letting go and focusing on your breathing, relaxing your shoulders
These little exercises only take a few seconds, you can do them while waiting for the light to change or in a queue.
Avoid digital screens in the bedroom
Smartphones and screens are considered by experts as the "worst enemies of sleep".
Indeed,screens generate blue light which prevents melatonin secretion (sleep hormone).
In addition, using your smartphone at bedtime can agitate your mind, maintaining a state of wakefulness.
Fixed hours
Numerous studies highlight the importance of a regular sleep schedule to improve sleep quality.
Experts recommend not to hit the snooze button for more than an hour during the weekends and days off.
Do not force yourself
Trying to sleep at all costs can create tension and stress.
If you are feeling too restless, it is better not to go to bed.The best time to go to bed is when the following stimuli appear:yawning, blinking, loss of concentration, slight shivering.
Physical activity
Numerous studies have highlighted the close link between physical activity and sleep quality. In fact, it:
- Helps reduce anxiety by stimulating endorphin production.
- Regulates our internal clock mechanisms by producing serotonin.
- Helps you attain a more restful sleep. Deep sleep tends to last longer after physical exercise.
Something to keep in mind, in order for physical activity to have a lasting impact in your sleep, it must be regular. In the evening, it's better to avoid intense activities.
Bedroom
It is interesting to look at the environment in which we sleep.
Is our room a place where we feel immediately calm and relaxed?
Or is it a bit of a mess?
It is important to create a calm and cosy environment, once where you can feel truly at peace.
