اعلان الهيدر


It is 2 am and you are still checking the time, wondering when you will finally fall asleep. Another night to turn around and turn around under the duvet while fixing the ceiling. Is there a solution to this?

Of course, getting a good night's sleep may seem impossible when you are still awake at 3 a.m. But be aware that you have far more control over your sleep quality than you might think.

Just as your daily activities are often affected by the number of hours you sleep, the remedy for your sleep problems is hidden in your daily routine .

Bad habits during the day can create insomnia, damage brain and heart health, the immune system, your creativity, your vitality and your weight. These disorders can then permanently reduce your quality of life.

That said, by applying these tips, you may be able to get better sleep at night. You can improve your mental and physical health, your way of thinking and your mood during the day.

1. Follow your body's natural sleep-wake cycles

Synchronizing with your body's natural sleep-wake cycle (called the circadian rhythm) is one of the most effective strategies for getting better sleep.

If you maintain regular sleep and wake schedules, you will feel much more refreshed and invigorated than if you sleep the same number of hours at different times. Even if you change your bedtime schedules by an hour or two.

The 4 important points to have a good sleep rhythm:

Go to bed and get up at the same time every day . This will adjust your internal clock and optimize the quality of your sleep. Choose a time to go to sleep when you normally feel tired so you don't wake up during the night. If you get enough sleep, you should wake up naturally without waking up . If you need an alarm clock, then you need to go to bed earlier.Avoid sleeping in the morning, even on weekends . The more your weekend / week sleep schedules differ, the more you will experience a shift, much like a jet lag. If you need to catch up on a late night, take a nap during the day instead . This will avoid disrupting your usual sleep pattern.Take naps intelligently . Although a nap is the best way to make up for sleep debt, if you have trouble sleeping at night or wake up during the night, naps can make the problem worse. In this case, limit your naps to 15 to 20 minutes in the early afternoon.Don't get carried away by drowsiness after dinner . If you feel drowsy well before bedtime, get up and do some moderately stimulating activity, such as doing the dishes, calling a friend, or getting your clothes ready for the next day. If you get drowsy, then you may get up during the night and have trouble going back to sleep.

2. Control your exposure to light


Melatonin is a natural hormone controlled by exposure to light that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it's dark - which puts you to sleep - and less when it gets dark, which makes you more alert.

Unfortunately, there are many aspects of modern life that can affect your body's production of melatonin and affect your circadian rhythm.

During the day :

Expose yourself to sunlight in the morning . Do not hesitate to do it as soon as possible, as soon as you wake up. You can also have breakfast by the window (if it is exposed to the sun). The light on your face will help you wake up.Spend more time outdoors during the day . Take your breaks outside if you work, do physical activity outside, or take your dog outside during the day rather than at night.Let in as much natural light as possible, at home or at work . Leave curtains and blinds open during the day, and try to move your desk closer to the window.If you can afford it, get Luminette glasses . They simulate the light of sunrise, and can be very useful during short winter days, improving your mood and quality of sleep.

During the night :

Avoid screens 1 to 2 hours before bedtime . The blue light emitted by your smartphone, tablet, computer or television is harmful to your sleep. It excites you and research has shown that screens disrupt the production of melatonin. You can nevertheless reduce their impact by decreasing the brightness and / or by using software to filter blue light such as F.lux on PC, the functionality is already integrated on iOS and Android .Do not read on a tablet, prefer reading lights. Unlike backlit tablets, reading lights provide greater comfort for the eyes, and newer ones have a lighting system that reduces the blue light emitted.When it is time to go to bed, make sure it is dark in your room . Don't hesitate to buy blackout curtains and close your shutters completely, or try a sleep mask. Also, don't forget to cover electronic devices that emit a little light.Leave the lights off if you get up during the night . Try installing a night light in the hallway or bathroom, or use a small flashlight. This will make it easier for you to go back to sleep.

3. Exercise during the day

According to some studies , people who exercise sleep better at night and feel less tired during the day. Exercising regularly also improves the symptoms of insomnia, sleep apnea and increases the duration of deep sleep, which regenerates the body.

The more vigorous your physical activity during the day, the greater the benefits on sleep. But even doing light exercise, such as walking for just 10 minutes a day, improves the quality of sleep.It can sometimes take several months of regular activity before you feel all the beneficial effects on sleep. So be patient and regular in your physical activity, to form a habit. After all, it takes an average of 66 days to form a habit.

Of course, the time you exercise will also be important . Exercising increases your metabolism, raises your body temperature, and releases hormones like cortisol (the stress hormone).

It is not a problem if you exercise in the morning or in the afternoon, on the other hand if you exert yourself just before going to bed, that could prevent you from sleeping.

One study suggests avoiding strenuous exercise at least an hour before bedtime. Instead, you can always do stretching or yoga to help you relax gently.

4. Pay attention to what you eat and drink


Your eating habits during the day play a role in the quality of your sleep, especially in the hours before bedtime.

Limit your intake of caffeine and nicotine . You may be surprised to learn that caffeine can cause sleep disturbance for up to ten to twelve hours after drinking it! Likewise, smoking is another stimulant that can disrupt your sleep, especially if you smoke at bedtime.Avoid large meals at night . Try to prepare dinner earlier in the evening, and avoid heavy, rich foods within two hours of bedtime. Spicy or acidic foods can cause aches and heartburn overnight.Avoid alcohol at dinner, or before bed . Its sugar content and properties interfere with your sleep cycles once you sleep.Avoid drinking too many liquids in the evening . Drinking plenty of fluids can lead to going to the bathroom overnight.Reduce your intake of sugary foods and refined sugars . Eating lots of refined flour foods like white bread, white rice and pasta during the day can wake you up at night, as your body secretes cortisol to lower your blood sugar. As a result, your restful sleep cycles are altered.

So make your dinner light in sugar, and why not finish the meal with a herbal tea with soothing properties . In any case, avoid eating if you get up at night, this could cause indigestion and make your sleep more difficult.

5. Relax and clear your mind

Do you have trouble falling asleep, or do you get up in the middle of the night? It is possible that the accumulation of stress, worries and anger experienced during the day may prevent you from getting a good night's sleep.

If stress and worry are spinning in your mind when you're in bed, learning how to manage your anxiety can help. Writing down your anxieties and what you can do about them can also help you step back and see them more objectively. You will notice that your concerns were not necessarily well founded.If you are overworked and upset , it may be time to learn to prioritize your tasks better . You will notice that not everything you do is useful or important.The more our brain is stimulated during the day, the more difficult it is to slow down and relax at night . Interrupting our activities to constantly check our smartphone, emails, social networks creates stress and bad habits that last even at night. Do not multitask , but allow yourself time for each activity. Block yourself a few minutes to check your emails in the evening or in the morning, for example.

Practicing relaxation techniques before bed is a great way to relax, calm the mind, and get ready for sleep. Try :

To breathe deeply . Close your eyes and take deep, slow breaths. Make each breath deeper than the last. You will quickly feel a feeling of relaxation.Relax your muscles gradually . For this, stretch your muscles to the maximum, then relax them. Start with the toes then work your way up to the top of the skull.Visualize a peaceful and restful place . It can be a particularly pleasant memory of a vacation, or an imaginary place. Close your eyes and imagine this place with all its details, colors, sounds and smells. Focus on the feeling of relaxation you get when you see it all.

If you often feel stressed, make a list of activities to help you relax. You will be able to compose your own ritual before going to bed, such as:

Read a book in soft light, in a subdued atmosphereTake a nice hot bathListening to soft (or relaxing ) musicDo some stretchingA hobby that fascinates youListen to audio booksMake a list of tasks to do tomorrowMeditateDim the lights the hours before bedtime.

6. Improve your bedroom environment


Having a peaceful bedtime routine sends a strong signal to your brain that it's time to relax and get rid of the stresses of the day. Sometimes even small changes in your environment can make a big difference in the quality of your sleep.

Your bedroom environment should be dark, cool and quiet .

Reduce nighttime nuisance . If you cannot avoid or eliminate noise from neighbors, traffic or other people in your home, try to mask it with a fan or sound machines . Ear plugs can also help.Keep your room cool . Most people sleep better in a slightly cool room (around 18 ° C) with adequate ventilation. A room that is too hot or too cold can affect the quality of sleep.Make sure your bed is comfortable . If you wake up often with a sore back or sore neck, you should test and choose a mattress that works best for you, or add a foam mattress topper and pillows that can support your sleeping position.Reserve your bed for sleep . If you used to work, watch TV or eat in bed, now avoid doing it. Your bed should be a place for sleeping.Choose a good sleep posture . Perhaps you are used to sleeping on your side like the majority of the population or worse on your stomach? These postures are not the most suitable for restful sleep. Sleeping on your back allows you to avoid moving during the night and the quality of your sleep is improved. If changing position is too complicated for you, you can still improve your sleep by choosing a suitable mattress .

7. Learn to go back to sleep quickly

Sometimes we wake up briefly during the night, but if you're having trouble falling back to sleep, these tips can help:

Do not think . As difficult as it may seem, don't stress yourself out because of your inability to go back to sleep. Stress will only encourage your body to stay awake. Leave your mind aside and focus on your sensations, or practice breathing exercises. Breathe in and out slowly, imagining chasing your thoughts.Make relaxation your goal, not sleep . If you have trouble falling back to sleep, try a relaxation technique like heart coherence , progressive muscle relaxation, or meditation, which can be done without even getting out of bed.Do a calm, non-stimulating activity . If you have been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book until you feel tired. Use a night light and avoid screens so as not to tell your body that it's time to wake up.Put off your worries and problems . If you get up during the night being worried about something, write it down and take care of it the next day. For the moment accept the fact that there is nothing to do. Likewise, if you have a great idea in mind that keeps you awake, write it down on a piece of paper, then go back to bed knowing that you'll be even more productive after a good night's sleep.

The final word

Improving your quality of sleep is a whole. Sometimes you will notice that it is enough to change a small element so that everything comes back in order. The most important thing is to experiment with these methods, then if some are suitable for you, apply them regularly.

Of course, sometimes it is not enough. The insomnia is then due to a medical problem and in this case you should consult the advice of a doctor. In the meantime, filling out a sleep journal can help you pinpoint the causes of this insomnia.

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