How to sleep well? To sleep better, you need to know a few tips to get rid of certain bad habits, improve your sleeping environment and tame the “ruminations” caused by stress or anxiety factors. Here are 10 tips for sleeping well and improving the quality of your sleep!
Get rid of bad habits that interfere with your sleep:
1- Do not drink coffee or tea in the afternoon
To sleep well, it is best to avoid stimulants very early on: the last coffee after lunch, no tea and even coca-cola after 4 p.m.
2- Do not practice sport at night
Exercise will wake up your muscles and will prevent you from sleeping well.
3- Taking a hot bath is a bad idea to sleep well
Our body lowers its internal temperature to program itself to sleep, it is a lukewarm bath (37 ° maximum), which will soothe you.
4- Turn off the screens at least an hour before going to sleep
Television, computer, smartphone emit a very exciting blue light, close to daylight: avoid exposing yourself to it at night! ( I know it is hard...)
Your sleeping environment: The ideal room for a good sleep
5- Keep the temperature cool in your room
Always to help our body to lower its internal temperature and prepare for sleep, be careful not to exceed 18-19 ° in your room, also sufficiently ventilated.
6- No computer or television in the room!
No screen, of course, because of the blue light, nor any “waking” activity: no thrillers, video games, but don't worry about your accounts or your schedule for the next day either. Before bedtime, a small soothing ritual (herbal tea, make-up removal) will facilitate the transition to sleep.
7- A bed dedicated solely to sleep, love, and the night.
This is THE tip for good sleep to remember. Even activities that relax you, like reading, listening to music, can be done out of bed!
Also, don't stay in bed when you can't sleep - this can increase your anxiety, nervousness, and prevent you from falling asleep. You should be comfortable in your bed, and not equate it with a negative thought.
8- Long live the darkness and silence in your room
Get rid of unwanted noise (such as the ticking of watches), and isolate your room in a protective cocoon. Do not hesitate to try earplugs if your partner is snoring:) Hide the light well with shutters and curtains: dim light, then total darkness, stimulates the secretion of melatonin, the sleep hormone.
False beliefs and negative thoughts about sleep
9- don't count your sleep
Emphasize the quality of sleep over the quantity. Do not convince yourself that lack of sleep will create irremediable fatigue, never force your sleep by forcing yourself to go to sleep on your schedule the next day. Long naps can upset the balance of sleep.
10- listen to sleep signals to go to sleep
Are you starting to blink, yawn, have heavy eyelids? Now is the time to go to sleep, without waiting. Your internal clock likes regular sleep rhythms. Listen to your body rather than your head when it comes to sleep.
Sometimes it is enough simply to revisit some of your beliefs on this subject, and at the same time readjust some habits.
Even if we do not do exactly everything that has just been indicated above it is good to take this into account. GOOD NIGHT !
thanks to: https://www.therasomnia.com/dossiers/10-conseils-pour-bien-dormir-et-retrouver-une-bonne-hygiene-de-sommeil