Do not expose yourself to daylight
Sun light plays an important role in the regulation of our biological clock. “”Natural light is “one of the most important signals that indicate to our brain that it is time to wake up, while the decrease in the amount of light indicates to our body that it is time to prepare for sleep”explains Mairav Cohen-Zion, scientific director of Dayzz, an application dedicated to sleep.
It is recommended to be exposed at least 20 to 30 minutes in the sun in the morning and to avoid blue light during the two hours preceding the bedtime. The exposure to blue light has no impact on sleep when it takes place during the day. On the other hand, when you expose yourself in the evening, it can delay the production of melatonin and therefore fall asleep.
Nap
There is no harm in resting in the middle of the day, but this rest time should not last too long so as not to disturb night sleep. “”If your nap is long enough to immerse yourself in deep sleep, it will be more difficult to wake up and fall asleep the same evening “warns Victoria Wildhorn, sleep specialist.
The ideal duration for a nap is 15 to 20 minutes. Naps that are too long or too late (after 15 hours) can reduce your desire to sleep and make the sleep more difficult.
Eat fat in the evening
According to a study published in 2023, a diet poor in fiber and rich in saturated fats and added sugars is associated with poor sleep quality.
To sleep well, favor these foods at dinner:
- vegetables;
- fruits;
- good fats (avocado, fatty fish like salmon, sardine, mackerel);
- Starchy foods (without too much sauce and cheese).
Try dinner at least two hours before bedtime so that digestion does not end your sleep.
Play sports in the evening
A study published in 2019 revealed that playing sports in the morning at 7 a.m. or in the afternoon between 1 p.m. and 4 p.m. would help advance bedtime in the evening. While the practice of physical activity in the evening, between 7 p.m. and 10 p.m. could delay the bedtime.
Try your sports sessions as much as possible before 7 p.m.
Do activities that stimulate the mind
Do you like to read in the evening before going to bed? It is a good activity before bedtime, but avoid stimulating readings on the mental or emotional level and favor soft stories with soothing images. If you can avoid intense conversations and stressful problem solving in the evening, it’s better for your sleep.
“”If the mind is stimulated, regardless of body fatigue, what happens in your head can take over on physical fatigue and delay sleeping or causing restless sleep “explains Samina Ahmed Jauregui, psychologist. This also increases the risk of more intense or disturbing dreams.
To sleep well, try these activities in the evening:
- Listen to soothing music;
- Take a hot bath;
- Make a sweet yoga session;
- Make a self-massage;
- Meditate…
Smoke in the evening
Smoking the evening is associated with an increased risk of insomnia, according to a study published in 2021. “Smoke too close to bedtime or in the middle of the night triggers nicotine desires during sleep ”explains Samina Ahmed Jauregui. “” “This desire is likely to wake you up or contribute to restless sleep“She adds.
Do not drink enough water
Scientific work has associated short -term sleep with higher rates of dehydration in American and Chinese adults. By drinking water in sufficient quantity during the day (at least 1.5 liters in the absence of physical effort), you limit the risk of night awakening because of thirst.
Drink alcohol in the evening
You think you better sleep after drinking alcohol because you fall asleep quickly. You are wrong! If alcohol is a depressant and can help you fall asleep faster, excessive consumption can disrupt your circadian pace. “”It can also disrupt paradoxical sleep, the most important phase “reports Victoria Wildhorn. You are also more likely to wake up in the middle of the night or have nightmares.
“”People who consume alcohol can enter directly into a deep sleep, then suddenly switch to light sleep, then deep sleep “explains Psychologist Jauregui. “”It lasts almost all night. Once awake, you risk feeling exhausted than resting “alerts the specialist.
Sleep in a hot environment
The body temperature should not be too high at bedtime, otherwise falling asleep will be difficult. A warm sleep environment is likely to be uncomfortable and to interrupt the sleep cycle with frequent awakenings or restless sleep.
In winter, do not heat your room too much (no more than 19 ° C) and aer before going to bed. In summer, when hot, keep the window open or an lit fan to refresh the room.
Do not have a evening routine
Before bedtime, it is important to prepare the body and mind for sleep by establishing a routine.
Here are some ways to report to your brain that it is time to relax: Heat
- Sift the lights;
- Distribute essential oils;
- Listen to soft music;
- Go from a large space open to a more intimate and warm space;
- Turn off electronic devices;
- Drink a hot drink;
- Meditate;
- Put on your pajamas.