Sleeping well at night greatly influences our physical, moral, and life in general during the day. Some easy-to-apply anti-stress methods and tips to sleep well can radically change the quality of our lives.
Tame your sleep
There are those who wiggle for hours in the sheets before falling asleep … Those who always have the feeling of having bad nights and waking up tired…
We can improve things to sleep well by getting to know each other better and respecting certain rules. We are unequal with sleep and the needs fluctuate according to the individuals. Half of the French (50%) belong to the category of average sleepers with 8 hours per night. The others are big or small sleepers. Studies have shown that all sleep patterns benefit from the same amount of deep restorative sleep.
So do not try to shorten your nights, or lengthen them, your sleeper temperament, which is largely due to genetic factors. Likewise, we are born early or late-night, according to our internal clock. The time of falling asleep is controlled by our hormones. They cause regular variations in body temperature over 24 hours: a decrease promotes sleep and an increase causes awakening.
The quality of our nights also depends on the respect of the sleep cycles. Each of them lasts between an hour and a half and 2 hours. It is estimated that it takes on average 5 cycles to sleep well and spend a good night’s rest. To fall asleep well and to wake up well, it is essential to sleep a whole number of cycles. If you finish your night during the cycle – in the middle of a phase of deep sleep for example you have the impression of having bad or not enough sleep. While half an hour before or after would have been enough for an easy and serene awakening.
How to sleep well? Tips and practical methods
Do Not Use Mobile Phone
It’s very often to use cellphones at night in the bed. Hours are spent in using mobile. Lovers send good night messages to their love. So this should be avoided it affects your sleep time and you cannot sleep well and it has bad impact on your health.
Sleep in a cool and airy room. (20 ‘C maximum)
Go to bed as soon as you feel sleepy. But if you cannot find it, do not stay in bed. Stand up: read or watch TV in another room.
At bedtime do not force yourself
- Wake up to be regular
If possible, always get up at the same time. Too bad for the mornings, a good sleep passes by the regularity. A hot shower helps to raise your internal temperature to normal and gives you a quick wake up feeling.
A tip to sleep well
Sleep well this trick is ultra-effective for sleeping well! During the evening, as soon as you feel the signs of falling asleep (tingling eyes, yawning), note the time and wait for the phenomenon to happen again. The elapsed time corresponds to the duration of one of the cycles. Then go to a small calculation to determine a bedtime and waking time corresponding to the beginning and end of a cycle. After getting up a little earlier, you gain in quality of sleep and ease of waking. So, do not miss the release of your alarm clock! If your difficulties with sleep persist, you should consult a doctor. Sleep well for a cat
To sleep well, in the evening, relax
Take a bath or a shower. Every night, the body temperature decreases by several degrees during sleep. Opt for cold water, which anticipates this phenomenon. Avoid violent exercises, scary movies or stressful discussions. Instead, walk in a quiet place. Take a light dinner. Prepare an herbal tea: verbena, linden. Give up coffee, even light, as well as alcohols. Drink a glass of milk before bedtime. The soothing action of milk is due to the presence of tryptophan, amino acid precursor of serotonin. There are other foods rich in tryptophan: cashews, almonds, peanuts and yeast.