Insomnia, jet lag, difficulty falling asleep…. How to (finally) sleep well?
Are you often tired? Do you wake up at night? Do not panic. We give you our best tips for (re) finding restful sleep!
I take a very long time to fall asleep at night, so I'm exhausted in the morning, what are the tips to find sleep more easily?
The difficulties encountered in falling asleep can have different origins: blue light, stress and anxiety, sport before sleeping...
Here are some good habits that will help you fall asleep:
- Respect fixed hours: Have dinner at least two hours before going to sleep, the same goes for sports.
- Have a steady pace. Go to bed and especially wake up at the same times every day of the week.
- Limit blue lights. Try to stop using screens at least an hour before you go to bed, if not earlier.
- Listen up! As soon as you start yawning, then it's time to go to bed. No need to struggle!
- You can also choose foods that promote sleep such as: Slow carbohydrates: rice, pasta, potatoes… Foods rich in Omega 3: plants or fatty fish Foods rich in tryptophan, precursor of melatonin: such as milk, eggs, cheese
- Use natural remedies through: “Special sleep” infusions to relax you Food supplements containing melatonin, the sleep hormone!
I often wake up at night, why and how to fix it?
Many things can affect the quality of your sleep. For example, a meal that is too fatty, a stressful event to come, the temperature of your room…
To remedy this, you can:
- Practice regular physical activity (the ideal is 3 times a week, between 30 minutes and 1 hour)
- You create a calm, pleasant environment conducive to sleep.
- Take valerian-based food supplements to promote a state of well-being and contribute to peaceful sleep.
- Wake up, if possible, at the same time every day.
- Do meditation exercises to manage your stress and soothe yourself.
- Also opt for a good mattress!
- If despite better sleep hygiene you still suffer from nocturnal awakenings, do not hesitate to seek advice from a health professional.
I have trouble sleeping... Sleeping pills, good or bad idea?
Sleeping pills can indeed be a temporary solution to help you sleep if you suffer from sleep disorders. Unfortunately, although these medications are effective, they can quickly become habit-forming. It is therefore necessary to be very vigilant when consuming them, and above all to seek the advice of a health professional (doctor, pharmacist.)
You can also choose to take a course of natural food supplements :
- This is a quick and effective solution.
- In the form of a cure, dietary supplements can help you see if you still need a sleep aid or if you have returned to a natural sleep cycle.
- If your troubles are linked to specific periods of your life, food supplements can help you pass this ordeal with more serenity. Above all, do not hesitate to seek advice from your doctor in order to choose the dietary supplement that will meet your needs.
Does taking a nap prevent you from sleeping well at night?
No, as long as certain rules are respected! In adults, the duration of the nap should not exceed thirty minutes, and it should take place at the beginning of the afternoon in order to avoid insomnia the following night.
Napping is known to have many positive health effects such as:
- An improvement in your vigilance: attention, concentration, mood…
- A decrease in the level of stress-related hormones.
- Improved muscle recovery.
How to recover well from jet lag?
Different tips can help you recover from jet lag:
- At first, you can take several short naps . The objective is to accumulate rest periods to better recover.
- It's also important to turn off your screens 2 hours before you go to bed and sleep in total darkness.
- Exposure to light when you wake up and throughout the day will help you get back into a good rhythm!
- Finally, the consumption of melatonin over a short period can help you find your usual sleep cycle.
How many hours should we really sleep at night?
The amount of sleep per night varies depending on the period of your life. For example a teenager will need to sleep longer than an adult. The ideal sleep time for an adult is between 8 and 9 hours per night!
If you tend to sleep less and feel tired during the day, consider taking naps to recuperate. Your body, mind and loved ones will thank you.
6 tips for dealing with insomnia
- Sleep in total darkness
- For quality sleep, don't be too hot or too cold! (Ideally the room should be at 19 degrees)
- Do not hesitate to put earplugs so as not to be disturbed by the noises around you or the charming snoring of the person who is at your side.
- Although it's easier said than done, think about things that make you feel good…rather than focusing on thoughts that stress you out. •
- Do relaxation exercises or breathe deeply to fall back asleep more serenely.
- Read a few pages of a book to escape and not stay in a climate of stress…and try to go back to sleep.