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Tips and Tricks to Sleep Better

The evidence for restorative and quality sleep is well established. Many factors such as stress, insomnia or others can prevent us from having a good night's sleep. 

Did you know that one in three people have trouble falling asleep? Whether it be difficulties with falling asleep, staying asleep, or waking up too early; lack of sleep affects our health and our quality of life. This is why this vital function should not be neglected.

1.   Developing a daily routine

Surprisingly, adopting healthy lifestyle habits as soon as you get up in the morning makes it easier to get back to bed at the end of the day. Going to bed and getting up at the same time every day triggers a set of biochemicals in your brain. 

As the day progresses, these biochemicals tell your body when it's time to fall asleep. Therefore, it can have a very beneficial effect in the long run. This will also allow you to eventually dive into the arms of Morpheus, the Greek god of sleep, more quickly. 

Finally, it is better to avoid electronic devices before going to bed. Instead, opt for a good hot bath or a book to relax.

2.   Stretching and Meditation

The practice of stretching and meditation sessions at the end of the evening can have many benefits on your sleep routine. Know that certain stretches have real soothing properties for the body and the mind. Adding soft music is also conducive to better sleep. 

Taking time to rest for 10 to 15 minutes before bedtime generates calm and promotes deep, restorative sleep. Also, you will most likely fall asleep faster.

3.   Doing physical activities

The energy generated by exercise allows the body to relax. Since sport increases body temperature for a few hours, it tends to drop when going to bed. 

All these small adjustments allow the brain to enter the sleep phase and go into rest mode. However, keep in mind that it is not recommended to exercise right before bedtime. 

4.   Drink herbal tea

Non-traditional medicine attaches great importance to plants. Some of them possess numerous virtues to which the human body is very sensitive. 

These include valerian, passionflower, chamomile, lemon balm, linden and orange blossom. Obviously, the necessary dosage is very different from one person to another, so it is necessary to respect the recommended dosage. 

Drinking herbal tea containing one of these plants is an excellent tip for better sleep and to help relieve stress.

5.   Use of essential oils

The intoxicating scents that emerge from certain essential oils are known to enhance and accelerate the process of relaxation. This is a technique used by many to try to relax and fall asleep more easily. The senses have effects on our brain, which arouse emotions that are beneficial to finding that state of peace.

The most popular essential oils found are lavender, basil, marjoram and orange. Note that these aromatics can also be sold in the form of linen water, to be sprayed on the textiles in your room.

However, it’s important to keep in mind that there are contraindications to the use of some essential oils for women that are pregnant or people who have certain health conditions.

6.   Adjusting the temperature of the room

A comfortable temperature will allow you to fall asleep more easily. Ideally, the temperature of your bedroom should be between 18°C and 22°C. A cool room helps to temper the body, in addition to stimulating the hormones that allow our bodies to know it's time to sleep.

Finally, it seems that sleeping in a cool room also offers anti-aging effects. In addition to helping you sleep better, this tip can help prevent premature signs of aging! 

7. Eating foods that promote sleep 

Did you know that certain foods can have benefits on the quality of your sleep? This is the case with nuts, honey, milk and yogurt. In addition to their virtues on this vital function, these foods offer several benefits to the human body. Why not offer yourself a glass of warm milk with a drizzle of honey as a soothing snack?

It is also recommended to eat earlier and not to go to bed on a full stomach. Prioritize snacking 2-3 hours before bedtime. 

A little trick to sleep if you're feeling hungry: drink a large glass of water or herbal tea. This will give you the necessary feeling of satiety and remove the need to eat. 

Finally, limit your caffeine consumption so as not to suffer the effects for many hours.

8.   Use of Melatonin

Unconventional methods are also often used with people who have difficulty falling or staying asleep. The natural product that first comes to mind is usually melatonin, but we could also use valerian.

Although we produce this hormone naturally, it can sometimes be disturbed for a variety of reasons. This is often the case with the change of seasons. Melatonin's main function is to inform the brain of periods of darkness and light over a full 24-hour period. This means that when the gland secretes melatonin, it sends the information to the brain that it is time to go to bed.

Little tip for better sleep: Add melatonin to a large glass of water to take before bedtime. This allows the supplement to be ingested in addition to suppressing hunger, a win-win situation!

9.   Choose the best moment to take a nap

Want to take a nap? Take a nap of maximum 20 or 30 minutes to get an optimal energy boost. The best time is undoubtedly the early afternoon.

However, avoid taking a nap after dinner or at the end of the evening since it can disrupt your regular sleep cycle. Instead, opt for a slight accumulation of fatigue, which will greatly help you to fall asleep when the time comes.   

Adopting these small changes in your daily life will allow you to reduce stress, in addition to reducing the time required to fall asleep. These are simple little tricks to help you sleep better and have restful sleep.