Do you have trouble falling asleep ? You suffer from insomnia or waking up several times a night ? Here are our ten tips for sleeping in the best conditions.
1 💡 HAVE REGULAR SLEEP SCHEDULES
Avoid going to bed at 10pm on Monday, at midnight the next day and at 7.30pm on Wednesday. The more your hours of bedtime and rising are regular, the less you will be tired on the weekend. Try to keep that pace even on weekends.
2 💡 EAT LIGHT FOODS BEFORE SLEEPING
Avoid Heavy meals just before going to bed. Choose a light dinner, at least 2 hours before bedtime. Prefer slow carbohydrates such as pasta or rice.
3 💡 WELL TEMPERED ROOM
The temperature of your room should be around 17 degrees for an ideal sleep. And privilege an environment as dark as possible.
4 💡 LISTEN TO YOUR BODY TO LIE DOWN
From the first yawns, we go to bed. No need to resist to see the end of the film, you risk going through your sleep cycle. And then you’ll see the end tomorrow in replay.
5 💡 EXERCISE DURING THE DAY
In the late afternoon or on your lunch break, practice physical activity to promote evening sleep. Be careful not to do sports too late in the evening at the risk of having trouble falling asleep.
6 💡 AVOID THE EXCITEMENT AT THE END OF THE DAY
If you are sensitive to the stimulants of coffee, alcohol or vitamin C, avoid consuming them after 5 pm because they delay sleep.
7 💡 CALM BEFORE SLEEP
Before going to bed, plan a thirty minute relaxation, either by reading or listening to quiet music.
8 💡 GETTING UP IF SLEEP DOES NOT COME
20 minutes after bedtime, you are still not asleep and your eyes no longer leave the hour on waking. Stand up, walk a little, you can also read to try to find sleep.
9 💡 HAVE GOOD BEDDING
Forget the sofa bed inherited from your great-uncle with a bar in the middle of the back and prefer a comfortable bed. Choose it according to your size and build.
10 💡 QUIET ENVIRONMENT
The best would be to sleep in a bubble protected from outside noise. But in the meantime, consider putting your phone on silent, closing your windows and if you support them, use ear plugs.