10 tips for a better sleep
How to learn to put yourself into a better mood to find your sleep? Take care of your environment, eat good, and learn to leave everything behind… All the simple solutions are unexpected and effective to sleep finally on both ears.
1. I make myself a dark room
Light is very strong sync for sleep. Like the light exposure during day stimulates the waking up, think to diminish progressive your exposure to light at night. Make in your room a hunt for electronics light. A lightning signal can wake you up between two cycles of sleep. Shutters, curtains and the night masks are the best allies.
2. I offer myself a dessert at dinner
A rapid sugar triggers an insulin emission, which helps at the absorption of tryptophan, an amino acid precursor of melatonin. Base yourself also on slow sugar (rice, pasta), which enlightens the serotonin secretion, which has to be at the production of melatonin.
3. Free yourself from thoughts before you go to sleep
From the moment you go to sleep thoughts have to finish: do not think of the days that will come. Get rid of rumination, plan time at the beginning of the night (before you go to sleep) in order to make your to-do-list for tomorrow and write on a sheet the positive and negative balance of your day.
4. Four good plants
Valerian, Passiflora, Melissa and Eschscholtzia
5. Avoid coffee and hot chocolate in the afternoon
Coffee has a chemical component, which neutralizes the adenosine, a molecule, which helps to fall asleep. It can be found in coffee, tea, soda and cacao.
6. I adopt aromatherapy
Take the advice of a physician before you put up a diffuser with a mix of essential oils in your room 30 minutes before sleep: 20 drops of fine lavender, 20 drops of mandarine and 20 drops of Ylang Ylang.
7. I warm my hands and feet
The foundation of the body temperature is a good indicator for sleep. Specialists have recommended avoiding heating up your body before going to sleep. So it is recommended to have a warm bath followed by a cold shower or a warm bath 2-3 hours before going to sleep.
8. I compose my playlist
Music therapy makes you sleep. Some sounds (bird thrills, sea…) make us fall into a relaxation phase good for sleep.
9. I limit blue light
The screen light bothers our biological hour. Discover the consequences of every gadget for your sleep. The more the light is bluer and brighter, the more it diminishes the melatonin production.
10. I stay awake for 16 hours
It is the optimal time for the distance between waking up and sleeping. If you do not respect this, you risk to postpone falling asleep and to miss REM sleep at the end of the night.