How to sleep better?
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“Sleep is the most excellent cordial that nature has prepared for man. “(English saying from the end of the 18th century). But we are not all equal in our propensity to be lulled by Morpheus.
Bad sleep impacts your day and your health
Stress, bad lifestyle, bad habits, numerous things can cause bad sleep. Your sleeping condition has a heavy impact on your daily life and devastating effects in the long term. Irritability, concentration and efficiency problems, back pain, a bad night can strongly impact your day. Lack of sleep could be the cause of weight problems, diabetes and even cancer.
How do you know if you’re getting enough sleep?
It is complicated to know if you are getting enough sleep because there are no precise standards for the number of hours of sleep you need. It depends on many factors such as age, work done during the day, and body shape. An adult should get about 8 hours of sleep, but this is only an average. It is mostly a matter of feeling; some people only sleep 7 hours and are fully operational and others need at least 9 hours to feel good and start their day properly.
According to a study carried out by the Sleep Foundation, if you can hold a full day without feeling drowsy, it means that you have had enough sleep.
While the number of hours of sleep is important, there are other factors that can prevent you from feeling rested.
Here is a small list of points to respect to put all the chances on your side:
1. Know and respect your sleep habits
To sleep well, it is important to know yourself and understand your sleep habits. You should never struggle when you feel tired. As soon as you feel a little tingling in your eyes and you yawn, don’t let your hour of sleep pass, because you would have to wait patiently for the next cycle.
A sleep cycle is about 1h30-2h. So, when the first signals are felt, it is time to go to bed. The ideal is to go to sleep and wake up at regular hours. Your body needs regularity and going to bed at different times makes it lose its bearings.
Getting a good night’s sleep prepares you for several hours before going to bed. Remove smartphones, computers and other screens. With their blue light, similar to daylight, screens cause a sensation of wakefulness that will delay your sleep. Specialists therefore recommend turning them off at least 1 hour before turning off the light. Reading is recommended because it gives your body a rest after a hard day. Il suffit de seulement 10 ou 15 minutes de lecture pour se relaxer ! C’est un rituel que vous pouvez installer avec bénéfice avant l’endormissement.
While reading is a good pre-sleep activity, it is not for everyone and does not appeal to everyone. So, choose an activity you enjoy, such as knitting or meditation.
2. A healthy lifestyle for a good sleep
It seems obvious, but a healthy lifestyle is essential for a good sleep. Everything you do, eat or absorb during your day will have an impact on the quality of your nights.
Avoid alcohol, coffee and cigarettes
First of all, try to keep exciting and energy drinks to a minimum. For coffee, it would be best to stop drinking it in the afternoon. Indeed, it is proven that caffeine delays falling asleep and shortens the time of sleep. Alcohols are also to be banned. Even if for some people it helps to fall asleep, alcohol considerably reduces the quality of your sleep, for example by causing multiple awakenings. Alcohol accentuates sleeprelated illnesses such as sleep apnea or snoring.
Smoking is also a harmful factor. Nicotine is a stimulant and should therefore be avoided, especially as bedtime approaches.
As far as food is concerned, it is advisable not to overindulge in the delights of this world in order to have a good night’s sleep, as difficult digestion interferes with sleep.
Eat light and save the sport for the day
A light meal eaten two to three hours before going to sleep will have beneficial effects. Avoid red meat and spicy food. Instead, eat raw vegetables, white bread, pasta, fish and all dairy products which contain tryptophan, an amino acid that is a precursor of serotonin, the hormone that helps you fall asleep!
It is obvious that sport is an important part of good health, but it is recommended not to do it before going to sleep. Ideally, you should do your daily session during the morning or lunch break. From 7pm onwards, our body temperature starts to drop this is the signal for your body to go on standby. Intense physical activity at the end of the day will only raise your heart rate and delay your time to sleep. This is also why it is better to take a warm bath than a hot one.
3. A soothing space dedicated to rest.
It is important to create a cocoon in which you feel good to sleep well. Your room should be a room dedicated solely to relaxation and rest, so forget the screens that could be more tender than relaxing.
The atmosphere in your room is just as important. You must feel good in it!
It should be a soothing space where noise has no place. It should be cool, with an ideal temperature between 16 and 19°. A cool or warm shower can also help you regulate your body temperature. Avoid a bedside lamp with an aggressive light, this one would only postpone your hour of sleep.
You should also be plunged in total darkness, so as not to be woken up by all kinds of light beams. Close the shutters, draw your curtains and if the light bothers you, opt for night masks.
4. Quality bedding
Finally, you need bedding on which you will spend sumptuous nights. A good bed should be comfortable and meet your criteria, so take the time to try it before you buy.
As for your mattress, its lifespan is about 10 years, so you will have to renew it periodically, which can help you avoid back problems.
As for the choice of your mattress, we can help and advise you. At Literie Bonnet, we have been making and selling mattresses since 1955. They are made with the best materials in our workshops in France according to the rules of craftsmanship. You will find the mattress which corresponds to your criteria!
To sum up, a good sleep is prepared in the morning. Arrange yourself a room in which you feel good and especially find the mattress which corresponds to you.
