10 Tips for sleeping well and regaining good sleep hygiene
How to improve sleep disorders? To sleep better, you need to know a few tips to get rid of certain bad habits, improve your sleep environment and tame the "ruminations" caused by stress or anxiety factors. Here are our 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 better to avoid the stimulants very early: the last coffee after the midday meal, no tea and even coca-cola after 4 p.m.
2- Do not play sports in the evening
Physical exercises wake up your muscles and 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's a warm bath (37 ° maximum), which will soothe you.
4- Stop the screens at least an hour before going to sleep
Television, computer, smartphone emit a very exciting blue light, close to daylight: avoid exposure to it at night! The theme of Sleep Day 2016 was also about new technologies...
Your sleep environment: The ideal room to sleep well
5- Maintain a cool temperature in your room
Always to help our body reduce 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 “awakening” activity: no thriller, video games, but also do not take care of your accounts or your program for the next day. Before bedtime, a small soothing ritual (herbal tea, make-up removal) will facilitate the transition to sleep.
7- A bed only dedicated to sleep, love, and the night
This is THE advice to sleep well to remember: apart from hugs and sex, be in your bed only to sleep. Even activities that relax you, such as reading, listening to music, should be done out of bed!
Also, don't stay in bed when you can't sleep: it can increase your anxiety, your nervousness, and prevent you from falling asleep again. You must be comfortable in your bed, and not equate it with a negative thought.
8- Long live darkness and silence in your room
Get rid of extraneous noises (such as the ticking of watches), and isolate your room in a protective cocoon. Do not hesitate to try earplugs if your partner snores. Hide the light well with shutters and curtains: a dim light, then total darkness, stimulate the secretion of melatonin, the sleep hormone.
False beliefs and negative thoughts about sleep
9- Do not count your sleep
Give importance to the quality of sleep rather than its quantity. Do not persuade yourself that the lack of sleep will create irreparable fatigue, never force your sleep by forcing you to go to sleep compared to your schedule for the next day. The long naps can disrupt the balance of sleep.
10- Listen to the sleep signals to go to sleep
Are you starting to blink, yawn, and have heavy eyelids? It's time to go to sleep, without waiting. Your internal clock likes regular sleep patterns. Listen to your body rather than your head when it comes to sleep.
How to sleep well when stress and anxiety disrupt your sleep?
How to sleep well when your ruminations, your emotions, prevent you from sleeping well? Sometimes it is enough simply to revisit some of your beliefs on this subject, and readjust some habits at the same time thanks to our advice for sleeping well seen above. Certain relaxation techniques very effectively reduce physical and mental tensions.