5 ways to sleep better

5 ways to sleep better
5 ways to sleep better
Anonim

Everyone knows that getting a good night's sleep is essential to being in good shape all day. It is also fundamental for health, since during the night, the body repairs itself. The stress and fatigue of the day before disappear and you are in the morning in great shape for the day to come. Do you fall asleep easily, but feel that your nights are not restful, do you often turn around and get up in the night? Know that there are many ways to get your baby back asleep!

Steps

Method 1 of 5: fall asleep quickly (quick tips)

Step 1. Take a cool (or lukewarm) bath or shower every evening

You will not only be more relaxed, but you will also have an easier time falling asleep because your body will be refreshed.

Step 2. Sleep naked

Many specialists claim that sleeping naked helps regulate body temperature better. Do not be cold by having sheets, blankets or a duvet, with a pillow or pillows. Everyone knows that it is better to sleep while not being too hot.

  • It is best if the upper body (head, arms) is outside the blankets, unless you are sleeping in a rather cold room.
  • Do you ever get too hot in the summer? Learn to sleep in hot weather.
  • On a cold night, always have an extra blanket handy. Be careful that your feet do not protrude from the duvet: we wake up when our feet are cold!
  • If you always put on pajamas, get one that is pure cotton and doesn't tighten too much. Of all the fabrics, it is cotton that allows the body to breathe better and limits perspiration.

Step 3. Change your position to sleep

This can sometimes make a big difference when it comes to the quality of sleep. At bedtime or at night if you wake up, try to remember the tips we give you below.

  • Try to have a position where the body is not twisted, where the head is in line with the neck.
  • Avoid sleeping on your stomach. It is an unnatural position for many people. We quickly catch pain in the back or legs. If you really prefer the prone position, remove the pillow and put it at the level of your pelvis.

Step 4. Have a good pillow

If it is too thin, you will have pain in the back of your neck. If it's too big or if you stack several of them, your head will be bent forward and that won't be good either.

  • Place a pillow between your legs if you sleep on your side. Your pelvis will be straighter and the position comfortable.
  • Place a pillow under your legs if you sleep on your back.

Step 5. Lower the light one to two hours before bedtime

Too bright light before going to bed can disrupt your internal clock. Indeed, the body reacts to light and it knows how to go to sleep when the daylight decreases and wake up when it appears.

  • If you live in a house that is usually brightly lit at night, consider turning off a few lights.
  • In the two hours before going to bed, refrain from looking at a screen (TV, computer, tablet, smartphone, etc.)
  • Remove all light sources. These are windows, lighted alarm clocks, Internet boxes and any other device with indicator lights (except if they are very small). To make these lights disappear, you can use paper, fabrics, masking tape… Better! You unplug everything! Not only will you sleep better, but you'll save money.
  • If you are always woken up by this or that light, wear a night mask. There are some whose pads are impregnated with lavender.

Step 6. Listen to soft sounds

For this, use a white noise generator that sends soft sounds (waves, wind, sliding). It's a smooth sound that aims to divert attention away from the brain, which promotes relaxation and falling asleep.

  • White noise will not only make you fall asleep more easily, but also mask other noises that might wake you up.
  • These devices (white noise, sounds of nature) are just amazing, but if you can't afford one, know that a simple fan could do the trick. You can also put your radio, but between two stations to pick up background noise.
  • Ambient or repetitive music is conducive to falling asleep. What really matters in music is that there are no marked melodic breaks. If you like this kind of music, listen to the one composed by Brian Eno. The ideal is to program this music for a duration of about an hour and not longer so that it does not interfere with your sleep.
  • Turn off your phone or put it on silent if it's serving as an alarm clock. So you won't be bothered by unwanted calls or texts.

Method 2 of 5: Eat moderately

Step 1. Don't go to bed with a full stomach

The larger your evening meal, the harder it will be to fall asleep. The evening meal should be swallowed, at the latest, three hours before bedtime.

  • Avoid fatty foods that are unhealthy and do not help sleep.
  • Avoid spicy foods. Some people like to eat spicy foods, but if you find you are having a bad night after a good little mutton curry, revisit your evening diet.

Step 2. Avoid going to bed on an empty stomach

Just as an overly full stomach prevents sleep, an empty stomach is not conducive to falling asleep.

  • If your empty stomach makes a terrible noise every night and keeps you from falling asleep, have a small snack an hour before bed.
  • Avoid foods that are too high in sugars or carbohydrates.
  • Some foods like turkey, yogurt, soy, tuna, and peanuts contain tryptophan which is an amino acid that promotes serotonin production. This substance helps in relaxation. They are also foods that calm hunger because they are made up of good fatty acids.

Step 3. Avoid anything that contains caffeine

You can drink coffee, but not in the second part of the day. It's not just coffee that contains caffeine. There is also tea (caffeine and theine), cocoa and some sodas like Coca Cola. Caffeine keeps you awake, even if you've been drinking coffee long before bed. The effects of this substance can last for a dozen hours. All these commercial energy drinks should also be banned, even if they do not necessarily contain caffeine. Also avoid smoking at night.

Step 4. Drink warm, soothing drinks instead

Among these, let us quote the "famous" glass of hot milk or the herbal tea of ​​chamomile. In fact, all herbal teas are valid.

Step 5. Stop drinking one hour before bedtime

Your two liters of water daily must be absorbed before this fateful hour.

If you've hydrated well during the day, you shouldn't be awakened by thirst. If you drink a full glass of water before bed, expect to have to get up to use the bathroom at least once during the night

Step 6. Refrain from the last little drink of the evening

Of course, alcohol tends to make you sleepy, but the quality of sleep is far from optimal. Digestion of alcohol means that your night is interrupted by many awakenings. You think you are sleeping, but you are not resting.

Method 3 of 5: Make a welcoming bedroom and bed

Step 1. Use your bedroom only for sleeping

It should not be the place where you work, eat or play on a console. The bedroom is a separate room, it is made for sleeping. In your mind, the bedroom should only be associated with sleep or possibly relaxing activities.

  • Avoid anything that can excite. Stressful work, hours in front of the computer screen, endless phone calls, hours in front of the television late at night and too heavy a meal or intense physical exercise before bed are factors that make falling asleep more difficult. You should also avoid going to bed late.
  • On the other hand, you can read before going to sleep, have a calm activity, cuddle with your partner, write a few words in your diary …

Step 2. Make your bedroom a cozy nest

If you have a nice bedroom and a comfortable bed, you are more likely to fall asleep quickly and sleep well.

Step 3. Clean the room where you sleep

Vacuum frequently, dust, remove cobwebs, empty the trash … If there are any lying around, remove dirty plates, cups, saucers, glasses and water bottles. Having a clean and tidy room is more reassuring than a room that looks like an attic. We want to go to bed there. This cleaning is mandatory for those who suffer from allergies (dust mites, among others). Who would go to sleep in a room where you would find spiders, cockroaches or rodents that are attracted to leftover food?

  • Have a clean bed. Change your sheets and pillowcase every week. Rinse them with a scented fabric softener so that they are soft and smell great.
  • A room should not be too overloaded with furniture or objects. We must be able to move around freely. Regularly ventilate your room.

Step 4. Arrange your room

A tidy bedroom is nicer than a messy bedroom. There is no need for everything to be placed to the millimeter. Just keep it tidy and inviting. Sometimes it is enough to change an ugly bedspread or repaint the walls (or a door) to change the atmosphere of a room.

  • Sleep in a dark room. Have blackout curtains, shutters so you don't get woken up too early in the morning.
  • Your body temperature should stay the same overnight. If you are sweating or shivering, you will definitely not sleep well.

Step 5. Think about your bedding

The lifespan of a mattress hardly exceeds five to seven years, ten at most. If you feel the springs in your back, if you roll on one side at night, if there are bumps and dips, then it is time to change the mattress.

If on occasion you find that you normally sleep in another bed, you may conclude that your usual mattress needs to be changed

Step 6. Change your mattress

Technology has advanced, even in the field of mattresses. Today there are some very sophisticated ones that hug your shapes or keep them in mind. They are believed to promote sleep.

  • If you sleep two, know that there are mattresses that allow you to have a different firmness on the right and on the left. In a couple where each has a different morphology, it is rare to have the same needs in this area. In the past, one had to give in to the demands of the other. Today, the same mattress can satisfy both partners.
  • There are memory foam mattresses that, after a while, conform to the shape of your body. They were invented to meet the needs of people with physical problems. Normally, with this kind of mattress, there is no significant pressure on the joints, no irritation.

Method 4 of 5: Change your lifestyle

Step 1. Have regular schedules

Check in and get up at the same times. Having changing schedules every day (up to an hour limit) can disrupt sleep because so does the circadian rhythm.

  • Stick to this habit over the weekend. If you come home late, try to get up at the same time anyway.
  • When the alarm goes off, get up immediately, don't hang around in bed!

Step 2. Try to get a little less sleep

Each of us needs a certain amount of sleep. If it takes more than 30 minutes to fall asleep or if you wake up for long periods of time at night, it may be because you think you need more sleep than you need to. Getting restful sleep doesn't necessarily mean having long nights. You can sleep very well and little, provided you have nights without awakenings.

  • If, like many, you get around 8 hours of sleep a night, try cutting that down to 15 minutes, going to bed later or setting the alarm clock to ring earlier. The first few days you will feel more tired, but you will sleep better.
  • After a week, if your sleep has not improved, reduce your sleep time by another quarter of an hour.
  • Each week, decrease by a quarter of an hour until you find the duration of sleep that allows you to recover well. If waking up at night is normal, you should get back to sleep quickly.
  • Then respect these times for going to bed and getting up.

Step 3. Find a good sleep pattern

Each night, if it works for you, stick to this bedtime ritual, it conditions you to sleep. Regularity is fundamental. To approach the night well, you can do what is described below.

  • You can put on piped music, turn off your classic lighting, and light candles in the living room and bedroom.
  • You can do breathing exercises (see below) or meditation, the goal being to relax.
  • When you feel that sleep is coming, extinguish the candles one after the other to gradually plunge the room into darkness.

Step 4. Practice deep breathing before going to bed

Make yourself comfortable in a quiet place where you will not be disturbed, without too much light, possibly with soft music.

  • Clear your mind. Close your eyes and think about all those negative thoughts that are plaguing you. With each deep breath, focus on your breath and your mind should gradually clear.
  • Think positive thoughts. Think about images that evoke joy, happiness. Also try to smile.
  • Concentrate on your breathing. Feel the air going into your lungs. At the end of a rather short time, you will feel that your body abandons itself, that your spirit wanders, a certain well-being takes hold of you.
  • This exercise should be practiced for at least ten minutes each evening.

Step 5. Get regular physical activity

Having a sedentary job does not help you get a good quality of sleep. It is during the night that the body rebuilds its health. As if that weren't enough, if you sleep poorly, your body recovers poorly and you have even more trouble falling asleep: a vicious circle!

  • Physical exercise (running, walking, swimming) has the reputation of making you sleepy, of generating restful sleep. Bottom line: exercise more, take the stairs instead of the elevator, walk instead of taking the bus, etc.
  • Do not exercise before bedtime. In any case, do not do it in the two hours before it! Exercise is conducive to falling asleep and sleeping if it is done many hours before bedtime. After a sporting activity, the body is a little boosted, which is why we do not recommend it before going to bed. You can, however, do yoga exercises.

Step 6. Choose whether or not to take a nap

For some, it is necessary (because of their types or their working hours), otherwise they do not feel well all afternoon. For other people, it's the opposite: when they take a nap, they feel even more muddy than before. It's up to you to try!

If you feel the need to take a digestive nap (if your schedule allows it), it shouldn't last longer than a quarter of an hour. You should be able to fall asleep in a minute or two. When your cell phone ringtone rings, you will need to be on your feet immediately. Drink a glass of water and… get to work! You should feel invigorated, much more than if you had slept for an hour

Method 5 of 5: Take a treatment for better sleep

Step 1. Try melatonin

Melatonin is a hormone produced by the pineal gland, located in the brain. This gland converts, at night, serotonin into melatonin. During the day, it is exactly the opposite.

Melatonin should be prescribed by a doctor.It is particularly recommended for people who are nevertheless tired, but who cannot fall asleep. However, melatonin remains a hormone (like estrogen or testosterone) and just because it is a natural substance does not mean that it is harmless

Step 2. Test antihistamine products

They have a reputation for causing drowsiness. They are harmless products as long as they are not combined with other drugs, such as analgesics, decongestants, expectorants, etc. They should not be taken for the long term, one night or two nights only. Indeed, there is a risk of addiction. These products are only to be taken to restart a "sleep clock" which has gone wrong, in conjunction with a fixed bedtime, relaxation and good stress management.

  • Read the notices. Only take half (or less) of the doses usually recommended, so that you do not fall asleep all day, which will not help. Quite the contrary!
  • Be in your bed a bit before you get drowsy.
  • If your doctor has prescribed a substance for you, do not take any other medicine without your doctor's advice. Some drugs do not mix well. You risk ending up in the hospital emergency room… or worse!

Step 3. Ask your doctor for advice

If you have any problems, it is best to first ask your GP for advice. Sleep disorders regularly include insomnia, narcolepsy, parasomnias and gastric reflux. If you have any of these symptoms, your doctor can prescribe the correct medication.

Advice

  • Before going to bed, don't forget to go to the bathroom!
  • Try to set up a pre-bedtime ceremony. As soon as you are in bed, comfortably installed, mentally sing yourself a lullaby, visualize a calming image, tell yourself that you are going to sleep well… Anything that can bring calm is useful for falling asleep.
  • If in the evening, there are too many important things going on in your head, put it all down on paper. You will clear your mind and the next morning you will just have to reread your notes.
  • Daily intake of probiotics has been shown to improve sleep
  • Have a cup of chamomile with a little ginger.
  • The presence of an animal in a room is not desirable. Indeed, it can move, wake you up with its grunts. He doesn't have the same sleep pattern as you. It's up to you to choose between your sleep and its presence!
  • When we wake up in the morning with muscle soreness, it's because we had a bad posture. If you roll over onto your back and wake up in pain, try the tennis ball trick. Put it in a small pocket that you sew in the back of the pajamas. Every time you try to roll onto your back you will feel the ball and roll onto your side. You should no longer have any curvatures.
  • If you are a smoker, try to quit your last cigarette at least two hours before going to bed. Indeed, nicotine is an stimulant.
  • Simple gesture: close the door to your room. So you won't be woken up by noises from other people in the house.
  • If during the night you suffer from stomach upset, slightly elevate your pillow with a very thin second. That should be enough.

Warnings

  • If you are allergic to it or if you are taking blood thinners, do not drink chamomile tea.
  • If you cover your lights to reduce the light, be careful not to start a fire. Thus, do not put paper or clothing near a strong light bulb. If you put candles, remember to put them out before you go to sleep. If you are unable to turn them off, because you are falling asleep soundly, better not to use them unless you put them in saucers.
  • Do not fall asleep with the television on. Over time, you will get into the (unhealthy) habit of falling asleep with noise. Indeed, if you wake up during the night, the silence that will reign will seem distressing and you will not be able to go back to sleep.
  • Only take medication for sleeping (prescription or over the counter) after medical advice. There is often an addiction to these products. Without them, you will not be able to fall asleep. They often also have side effects during the day (you feel muddy) or at night (the quality of sleep is not quite the same).

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