9 tips to sleep well
How did you sleep last night?
The reason you are being asked this question is because we know that most adults are affected by sleep problems. More and more people are suffering from lack of sleep, especially since the pandemic.
Lack of sleep has a direct link to our physical and mental health and affects all aspects of our lives.
Work can be one of the reasons: for many, success is synonymous with hard work. Hard work is synonymous with long nights and lack of sleep. It's time to change that belief!
Did you know that when we sleep, many repair processes of our body and organs start? If you don't get enough sleep, these processes don't take place and can lead to health and concentration problems. Getting enough sleep is therefore the key to good health, productivity and well-being!
How to sleep well?
We all know how to sleep but do we know how to sleep well? What are the behaviors to promote in order to have a quality sleep and in sufficient quantity?
1. Practicing cardiac coherence
Free and easy to apply, cardiac coherence allows you to quickly regulate your sleep. It consists of breathing in through the stomach for five seconds and breathing out through the mouth for five seconds, and repeating these actions for five minutes.
In the case of insomnia, you can practice cardiac coherence once in the morning, once at noon, once in the evening and one last time before going to sleep.
2. Disconnect
Disconnect at least two hours before bed. Television, computer and smartphone broadcast a very exciting blue light, close to daylight that sends a bad signal to your brain and prevents it from going into "off" mode.
3. Enjoy the snack
Around 4pm, eat a small sweet and healthy snack (fruit, homemade granola, etc.) to help your body secrete serotonin. This neurotransmitter will set the stage for a good night's sleep.
4. Breathe in essential oils
Lavender, neroli, ylang-ylang or red mandarin essential oils have calming properties. Thanks to these, a drop of essential oil poured on a pillow can promote sleep and soothe the body for the whole night.
5. Stop drinking
Enjoy the afterwork without the alcoholic beverages. The quality of our nights naturally deteriorates with age and the older we get, the more sensitive we are to the effects of alcohol.
6. Establish a new routine
To calm down, the body and mind need rituals before bedtime. Drinking a relaxing herbal tea (valerian or chamomile), meditating or reading are good ways to prepare your body for sleep.
7. Eat early and light
To avoid spending all night digesting your evening meal, opt for a light dinner filled with good vegetables and whole grains. Heavy proteins, such as red meat, take more than 6 hours to digest!
The sooner you eat, the better you let your body digest.
8. Forget your pajamas
Sleeping in the nude allows you to regulate your body temperature and thus greatly improve the quality of your sleep. Falling asleep will also be easier.
9. Being able to listen to yourself
Many sleep-deprived people have difficulty falling asleep because they are busy and unaware of their body's needs. Recognizing the signals and listening to them as soon as they appear facilitates natural sleep.