A good sleep is fundamental to maintaining your physical and mental health. Here are some tips to get up in great shape and with energy.
We spend almost a third of our life sleeping. This means how much sleep is essential to the proper functioning of our body. It is involved in growth, brain maturation, immunity, cell regeneration, but also memorization. Lack of sleep also promotes overweight and obesity. Sleeping well is therefore crucial for physical and mental recovery. If you sleep badly, it’s time to modify your routine while respecting these tips.
17 tips for falling asleep peacefully
- Create a relaxing routine before going to sleep to prepare your body and your mind for sleep.
- Look up and get up at the same time every day.
- Stop working an hour before going to bed and avoid talking about stressful subjects or that arouse strong emotions in bed.
- Make sure you have a dark, quiet, fresh and comfortable room. Use earplugs or a eyes mask if necessary.
- Avoid caffein drinks from 5 p.m.
- Don’t smoke. Nicotine is a stimulant that can interfere with sleep.
- Avoid too generous meals before bed, especially spicy foods that can cause stomach burns.
- Make at least 20 minutes of exercise per day, preferably in the morning.
- In case of insomnia, read a book or listen to soft music. Avoid television, tablet and smartphone.
- Hold a sleep journal to follow what influences your rest.
- Do not put the computer and television in your room to avoid distractions. Also avoid the tablet and the phone whose light and notifications can also keep you awake.
- Sleep at least 7 hours every night.
- If you take naps, limit them to 20-30 minutes and avoid doing them late during the day, because they can disturb night sleep.
- Use your bed only to sleep and for sex.
- Stop consuming alcohol at least 3 hours before bedtime to prevent it from wakeing you up later.
- Consider making your pet sleep outside your bed, or even your room.
- Wear a sunscreen and expose yourself to daylight, but avoid lively lights before sleeping.
Despite these tips, are you still sleeping as bad? It’s time to consult your doctor to take stock. You may suffer from a sleep disorder requiring specific management.