Sleep problems: 8 tips to sleep better
While we spend almost a third of our lives sleeping, many of us are subject to sleep disorders. For example, more than 80% of French people say they wake up at least once a night, according to a study by the National Institute of Sleep and Vigilance (INSV) . And among them, more than half even wake up at least twice.
If we often talk about lack of sleep, let's remember that restful sleep is as much a question of quality as it is quantity. Sleeping well is not only necessary to “recharge your batteries”, but also important for the proper functioning of your nervous system and the regulation of your metabolism. This helps fight against metabolic disorders, in particular.
Are you having trouble getting quality sleep? Do not panic ! Here are our top 8 tips for sleeping better and finally getting back in shape.
1) Follow a regular sleep schedule
We sometimes ignore it, but the regularity of sleep is just as important as its quality or quantity. If you alternate between very varied bedtimes, going from 10 p.m. one day to 2 a.m. the next, your body clock can go out of whack, making you sleepy during the day, or unable to fall asleep at night.
The more fixed your nighttime hours are, the better you will sleep (and fall asleep).
We sometimes ignore it, but the regularity of sleep is just as important as its quality or quantity. If you alternate between very varied bedtimes, going from 10 p.m. one day to 2 a.m. the next, your body clock can go out of whack, making you sleepy during the day, or unable to fall asleep at night.
The more fixed your nighttime hours are, the better you will sleep (and fall asleep).
2) Break away from screens in the evening
Still according to the INSV, 45% of French people spend time on a screen when going to bed. However, concentrating on a screen just before bedtime works against falling asleep quickly. By engaging attention and increasing wakefulness, staring at a screen is the best way to delay sleep.
Exposure to blue light from screens also decreases levels of melatonin, the sleep hormone.
Moral: turn off screens at least one to two hours before going to bed!
3) Adopt a position to sleep well
If you wake up with body pain, stiff neck or tingling sensations, then it may be your sleeping position that needs to be reviewed. The best position for sleeping well is on your back, with your arms on either side of your body. However, not every individual is necessarily comfortable with this position. So don't hesitate to try falling asleep in several positions to see which one suits you best.
4) Monitor your diet before going to bed
It's well known that in the evening, it's better to have a light dinner! Avoid overly spicy foods, red meat, and anything that will strain your digestive system. Also eat at least two hours before bed, as digestion raises your temperature, making it harder to fall asleep if you go to bed too quickly after eating.
5) Avoid exciting things in the afternoon (and evening!)
You should have your last coffee, or tea, before 4 p.m. Theine and caffeine slow down your falling asleep, for many hours after drinking your favorite tea or coffee. Also avoid Coke-type sodas, which can also make you excited and make it difficult to sleep. If you are addicted to hot drinks, opt instead for chamomile or passionflower herbal tea in the afternoon or evening, which will promote your sleep.
6) Take naps
If you feel sleepy during the day, a good nap, even just 20 minutes, will do you a lot of good. It will renew your attention for the end of the day and get you back in shape. For example, you can take a nap after lunch, a time naturally conducive to falling asleep. But be careful not to nap too long or too close to your bedtime, or you'll have trouble getting to sleep at night.
7) Arrange your environment
The environment plays a vital role in your sleep. Clean sheets, a mattress in good condition, a completely dark room and as quiet as possible, a temperature around 18-19°C are all factors that will have a determining impact on the quality of sleep – and its duration. Do not neglect them !
8) Take food supplements to fall asleep
In addition to all these tips, food compliments can greatly help you sleep better. Melatonin, lemon balm, valerian and many others: their effectiveness in reducing stress and regulating sleep is well established.
Say goodbye to sleep disorders
We hope that this article has helped you find ways to combat sleep disorders. Do not take this issue lightly, because quality sleep is an essential factor of well-being! All that remains is for us to wish you a good night! 🌚
