Your nights do not turn into a nightmare awake, our specialists offer five keys that allow you to naturally and easily improve the quality of your sleep.
Key No. 1: the psychological dimension
The concerns and change are two enemies of sleep. Do not let your troubles with you under the duvet. All means are good to abandon the bedside reading, herbal tea, meditation. Whatever solution you choose, you spare a moment of relaxation at least thirty minutes to calm your mind and your body.
Key # 2: Food
At night, banish stimulants such as coffee, tea, cola and alcohol if you have a light sleeper. Eat light, do not lie down immediately after eating. Attention skip dinner can also cause sleep problems. Vary your diet to avoid suffering from vitamin B, calcium and magnesium, which can cause sleep disorders.
Eat yogurt: dairy products contain tryptophan effect. It is the substance from which to manufacture serotonin, also called sleep hormone.
Key # 3: healthy living
Quitting smoking is an effective solution. The link between smoking and sleep disorders has recently been established. Physical activity during the day also improves the quality of your nights. Walking or yoga also work.
Key # 4: A room ideal for sleeping
Make your bedroom a place for sleep:
- Avoid noise and light;
- Keep the temperature between 18 and 19 ° C;
- Ventilate well;
- Remove allergens (cat dander, dust, pollen, dust mites, etc..).
Your bed should be tailored to your size and your weight. The mattress should be firm but not too hard and in good condition.
Key # 5: schedules and sleep cycles
Try to meet your schedule and your habits in order not to upset your biological clock. Sleep is routine and any change could have negative effects.
Sleep is divided into cycles of 90 minutes. Try going to sleep when you need it: it is at this point that your cycle begins. Finally, if you suffer from insomnia, do not nap because you may shift the sleep of the night.