No coffee after 16 p.m., no sport too late ... And no sleeping pills at night in the midst of insomnia: these tips are far from new! But have you really tried everything to sleep better? We give you three tips to find sleep, between balanced diet, evening ritual and personal comfort
Tip 1: eat light in the evening to get to sleep
Greasy food, high-protein meals, caloric soda, alcohol in quantity: these (bad) eating habits should be avoided in the evening. Watch out for digestive issues that can keep you awake. Lightness will now be your watchword. Make way for hearty salads or digestible meals based on vegetables and carbohydrates. Certain foods that help strengthen your immune system will also help your body to better resist the winter period when the sun is less present.
It is also recommended to respect a certain digestion time between dinner and bedtime, at a rate of two to three hours. Digestion increases the temperature of the body. To sleep, you will then have to wait until the end of digestion to lower your body temperature again.
And if you thought about skipping the evening meal to get to sleep more easily, don't even think about it! Sooner or later your body will remind you of this, including during your night. Normally secreted during the day, ghrelin is the hormone that will make you hard at night. If the body is not getting enough energy, you may wake up, fragment your sleep, and be even more tired in the morning.
Tip 2: improve the comfort of your bedroom
This trick to find sleep consists of improving your environment, to easily fall into a deep sleep without interruption, in a cozy and cozy bedroom.
First, setting the heat to the right temperature will help you get a good night's sleep (in addition to helping you reduce energy consumption). Heat up between 16 and 18 ° C in winter, without the need to rise to 20 ° C. At night, your body temperature drops; the regulation mechanisms operate at slow speed. If your duvet is not sufficient, have a blanket on your feet to be able to catch it, in case of cold.
If noise disturbances wake you up, you will need to study the possibility of insulating your accommodation. If, on the other hand, it is a question of visual discomfort, simple adjustments can make the difference:
- completely close the shutters;
- install blackout curtains;
- switch off devices on standby that emit light;
- replace a backlit alarm clock with a classic alarm clock;
- possibly redecorate your room with soothing colors inviting you to rest.
The mattress and pillows should then be comfortable, in order to keep you warm without making you sweat, and to support your head. Are you dissatisfied with your bedding? Do you move all night until you find the right position? A change of bed or cushion is essential: the key to a restful sleep.
Tip 3: release the pressure at the end of the day
The last trick to getting to sleep is evening ritual. About an hour before bedtime, start a ritual ofacalm and relaxing activities without great intellectual effort, nor strong light under the eyes. Exit the series of abdominals at the last minute. Also, ban smartphones, TV screens and computers that keep your brain awake and prevent you from releasing the pressure.
Taking a hot honey milk or a slightly sweet herbal tea, secreting insulin just before bedtime may be of benefit. She indeed optimizes the action of serotonin and therefore sleep. Some lemon balm-based food supplements can also help reduce stress and promote relaxation at bedtime.
To maintain a regular rhythm, guaranteeing sleep, get up and go to bed at the same time, or almost. At the first signs of fatigue (yawning, heavy eyelids), listen to your feelings, and end your series or your current reading. There's no point in struggling, you have to sleep soundly ...
Your sleep is not to be taken lightly; your health and mood depend on it. Between digestible and anticipated food, a ritual of relaxing activities without a screen in the evening, and improvement in the comfort of the bedroom: which of these tips for finding sleep will you adopt?