Do you sometimes have trouble falling asleep? EdLive has a few simple tips to help you fall asleep more easily.
Eliminate energy drinks in the afternoon
To help you fall asleep, it's a good idea to avoid stimulants early in the day. It's best to stop drinking coffee, cola, tea or any other energy drink from 4pm onwards. These exciting drinks lengthen the time it takes to fall asleep and disrupt your sleep. If you wish to drink a hot beverage, it's best to take an herbal tea, an infusion, lukewarm milk...
Avoid hot baths
Contrary to popular belief, a hot bath won't help you get a good night's sleep. Your body needs a drop in internal temperature to program itself for sleep. If you want to take a relaxing bath at the end of the day, opt for lukewarm water (37°C maximum).
Resisting screens
The screens on our phones, computers, televisions... emit a very exciting blue light. Resist the temptation and stop using screens at least one hour before going to bed.
Avoid physical activity in the evening
If you exercise at the end of the day, you'll be waking up your body. By increasing your heart rate, you raise your body temperature, which will prevent you from falling asleep properly. If your schedule doesn't allow you to exercise in the morning or during the day, it's advisable to take a lukewarm shower immediately afterwards and wait at least 2 hours before going to bed. On the other hand, having sex before going to sleep can be a good thing, as it will stimulate your production of endorphins, creating a feeling of relaxation and well-being.
Listen to your body
Pay attention to the signals your body sends you: heavy eyelids, yawning, eyes closing... As soon as you feel tired, don't fight it and go to bed.
Light lunch
As digestion increases your body temperature, it's best to eat a light dinner and wait at least 2 hours before going to bed.
Choose quality over quantity
Identify your sleep needs and respect them. Don't get fixated on the recommended 8 hours of sleep - not everyone has the same needs. The important thing is to wake up feeling refreshed and well rested.
Relaxing
It's a good idea to relax before going to bed, and create a little bedtime ritual. At least 30 minutes before going to bed, read or do some meditation.
Regular sleep schedules
Going to bed and getting up at the same time every day, even on vacations, helps regulate your biological clock.
A suitable environment
There are many factors involved in getting a good night's sleep. For a start, it's important to keep your bedroom at the right temperature. It's advisable to air your bedroom regularly, and not to exceed 18-19°C. Your bedding also plays a crucial role in getting a good night's sleep, so choose it and your bed carefully. And remember to change your sheets regularly. Also, get rid of unwanted noise, and if necessary, don't hesitate to use earplugs. Finally, make sure you have good shutters or curtains. Dim light, then total darkness, will stimulate the secretion of melatonin, the sleep hormone. It's important that your bedroom is a real little cocoon where you feel good.
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