How to sleep better?
Currently, insomnia is a problem that affects many people. There are many factors that may be the cause. But generally, the main cause is the lack of good practice to follow to permit us to have good sleep. Then, know that if you want to have a “sleep quality”, you must first meet a certain number of conditions.
Keep a regular sleep schedule
- If you want an easy sleep, it is strongly advised to not to vary your bedtimes and your rise. So keep going to bed at the same time every night. It is better if it is at the time you are feeling tired. In fact, this allows you not to toss and turn before you sleep last. Even on weekends, try to always keep the same pace. It is a mistake to stay up late when you do not go to work the next morning.
- The same is true for the wake. Get up every day at the same time, even during the weekend. So do not give place to sleep. Keeping this routine helps your body to prepare it-self for a good sleep and a good wakeup. To fully awaken your body, keep making your wake up dynamic. Make a strong light, do a stretching and take a full breakfast. Yes, avoid not taking breakfast.
During the day
- It is strongly advised to practice regular physical exercise during the day. It is a good factor to promote sleep. And also, no one can disapprove that it is good for health. However, it is not advised to practice it at night and especially before going to bed.
- In the early afternoon, take a short nap of 5 to 20 min. Relax your body and close your eyes. You will see that sleep will come quickly if your body needs it. Also note that by a good nap, your body will remain vigilant for the rest of the day.
After 03PM, avoid stimulants.
Coffee, tea, cola, and vitamin C delay sleep and increase awakenings. The same is true for alcohol and tobacco at night. Nicotine delays sleep, increases awakenings and makes the sleep lighter. Alcohol promotes sleep instability with frequent nocturnal awakenings. In addition, it is an aggravating factor in nocturnal respiratory problems such as sleep apnea or snoring.
Your dinner should be light and take it 2 hours before bedtime.
These are the foods containing complex carbohydrates such as potatoes, rice, bread or pasta that are to be privileged. In fact, they promote sleep because they allow better control inputs throughout the night. You can also take dairy products in the evening. But avoid fried and cooked fats. And do not skip dinner; otherwise you may have a craving in the second half of the night.
Strike a good environment for sleep
The temperature in the room should be 18°C. In add you need it to be ventilated. Make it also dark. It promotes deep sleep because the melatonin, which is the hormone responsible of sleep, is well secreted in darkness. Take care of your bedding and change it regularly. You know the trouble caused by the smell of dirty bedding. The bed should be a space reserved solely for sleeping, except for sexual activity, of course 😉
Calm and relax
Also, calm and relaxation activities need to be promoted at the end of the day. So you no longer need to make intellectual activity before sleep. At least, 30 min before going to sleep, take a moment of relaxation and calm. And lie down at the first sign of sleep.