Valuable tips for better sleep
Sleeping well is essential for our health, both physical and mental.
The weather is getting warmer, the days are getting longer... It's an opportunity to put your bad habits in the closet and think about yourself. A qualitative lifestyle is essential for our health and our mind.
Be in top shape by sleeping better
Our well-being depends on many factors. One of the main ones is sleep. Indeed, our physical and mental health depend on a good night's sleep. During our lifetime, we spend a third of it sleeping. So might as well do it.
Sleep allows us to recharge our batteries. Like a smartphone, sort of. When we're flat, we're more irritable, we're more likely to hurt ourselves, our oxygen levels are low, and we tire 10-30% faster than usual. On the other hand, when we are fully charged, we have the energy and the motivation to perform in all areas of life. Sleep allows us to clear our mind, strengthen our immune system, regulate our body's metabolism… In fact, sleep is a natural mood booster.
To sleep better at night and reduce sleep disturbances, exercise is a solution. It might even help people with insomnia! Indeed, a scientific study conducted in 2010 demonstrated the benefits of physical activity on sleep and more specifically on this particular sleep disorder. Half an hour of regular exercise a few hours before bedtime is recommended by health experts.
Here is a non-exhaustive list of tips for better sleep…
- Have a regular routine before bedtime
- Adopt good sleep hygiene
- Exercise 30 minutes to 1 hour a day, 2 to 3 hours before bedtime
- Do not take a nap after 3 p.m.
- Give up caffeine, theine, nicotine and alcohol at least 2 to 3 hours before bedtime
- Avoid heavy and hearty meals in the evening
- Take time to relax
- Avoid screens before going to bed: smartphones, TV, computers, video game consoles, etc.
- Immerse your room in the dark at a temperature not too high
- Take a hot bath, cuddle your partner, get comfortable under a huge blanket
- Do relaxation exercises