So how do you find sleep easily and put the odds in your favor to benefit from restful sleep?
Stop the blue light!
As we have known for a long time, the blue light emanating from tablets, smartphones and other computer screens slows down the production of melatonin. And precisely melatonin, the famous sleep hormone, we need to sleep. It has thus been proven that exposure to this blue light between 9 p.m. and 11 p.m. deteriorates sleep and can cause serious difficulty falling asleep.
So what is the solution? The digital curfew! As soon as the time to go join the arms of Morpheus approaches, you should put away the connected devices and put your smartphone on airplane mode. So we go back to basics with a good book or a magazine, or we listen to music. In three words: we relax!
We bet on total black
While blue light reduces the production of melatonin, unfortunately so does regular light. This is why sleep specialists recommend to fall asleep in a room plunged in the most total darkness possible. So of course, we close the shutters, we draw the curtains but we also think of turning off the devices whose night lights are likely to produce light.
A good hot bath
It has been proven that relaxing in a good hot bath makes it easier to fall asleep. The ideal is therefore to relax about 1 hour 30 minutes before bedtime to allow the bath to take effect. Here, and it is rather surprising, it is not the hot water that will help to attract the favor of the sandman but the drop in body temperature that occurs when you get out of the bath. A fall that promotes the production of melatonin … And if you don’t have a bathtub, it also works very well with the shower!
Choose a suitable and comfortable mattress
We could have started there: a good mattress is essential for fast falling asleep and quality sleep. A memory foam mattress, for example, is perfect for relieving pressure points on the body, without being too firm or too flexible. The ideal compromise to fully relax.
The advantages of memory foam are thus very numerous. A memory foam mattress combined with a good box spring and a comfortable pillow will undoubtedly allow you to quickly sink into the arms of Morphée.
Good nutrition for good sleep
Have you noticed that it is always harder to get to sleep when you have eaten or drunk too much? It is not a coincidence ! Food directly influences our nights. And if it is therefore advisable not to eat too heavy in the evening, it is also recommended to monitor his diet as a whole. For example, it has been proven that fiber promotes better sleep, as well as vitamin D. The latter, present in egg yolks, salmon, mackerel or sardines, cheese and raw butter, also helps to take care of his sleep.
Of course, it is not recommended to consume alcohol and stimulants like coffee.
A bit of sport ?
Sports activity not only helps you feel better but also helps you sleep better. The key word here is regularity! No need to tire out running for 2 hours! 30 minutes of walking per day are enough to maintain a balance favorable to serene nights. The ideal is to schedule 2 to 3 sports sessions per week to truly appreciate the effects on sleep.
Herbal teas for better sleep
We’re talking about good old grandmother’s remedies here! Because it is well known: the herbal tea is very indicated to find the sleep easily. Not just any, of course. We warmly recommend linden tea, which, combined with essential oil of orange and lavender, is able to work miracles. The same goes for herbal tea with honey and apple cider vinegar.
