We spend almost a third of our lives sleeping. Sleep, a still mysterious function, is crucial to our biological functions and plays an important role in learning, metabolism and immunity.
Sacrificing your sleep and the good quality of it means exposing yourself, in the more or less long term, to various problems such as weight gain, hypertension, irritability and inevitably physical fatigue.
It is important to sleep well if you want to have a healthy life and be fit throughout the day. So how do you sleep well? Whether by unplugging the computer or finding the ideal temperature in your room, this article gives you 7 tips for a good night’s sleep.
Food
In the evening, a light dinner is essential. In fact, an overfilled stomach can cause poor digestion overnight. On the other hand, you can eat everything, but in small quantities. If you really digest badly at night, avoid red meat and spicy dishes anyway. This can trigger a higher concentration of tyrosine. It is an amino acid that produces dopamine, a neurotransmitter that increases aggressiveness. Eat two hours before bed. The meal brings heat to your body which must rather have a low temperature to fall asleep well.
Stay away from screens
Avoid blue light before sleeping. In other words, no mobile phone, laptop or television. Blue light reduces the production of melanin (the sleep hormone) in your body.
Get moving
The practice of sport is recommended to find or keep a good sleep. Practice physical activity, preferably in the morning. Even while working, one can find a few minutes, even an hour.
Walk instead of taking the bus or escalators, enjoy lunch to get some fresh air.
Exterior light is essential for the secretion of the sleep hormone melatonin. Otherwise, join a tennis club or the swimming pool during your lunch breaks. You will only sleep better in the evening!
Make sure you have regular schedules
Prohibit sleepy mornings on weekends which disturb the internal clock. Better get up a little earlier and recover with short naps in the early afternoon. Ditto for bedtime.
Do not wait until you are exhausted to go to bed, but watch for the first signs of fatigue. Make a note of this schedule and make sure you stick to it every day. It corresponds to your biological clock and sets the pace for your physiological needs.
Hear white noise.
It may sound counterintuitive, but listening to a steady, steady noise can help keep your focus off your neighbors or your partner’s snoring. Listening to a CD playing the sound of the waves or turning on a fan will help you sleep well.
Write.
When your worries prevent you from sleeping, it can sometimes be useful to formulate them, either in the form of a list with “to do” things or write them down in a diary explaining the substance of the problem. Putting your worries on paper will free your mind and help you fall asleep more easily.
About the nap
For those of you who suffer from insomnia, don’t make the mistake of taking naps! Contrary to popular belief, this would make your condition worse. Try to hold on during the day, without closing your eyes. Exercise over time. And you will see: in the evenings, you will sleep like a baby!
