Difficulty falling asleep, restless nights, frequent or early waking. According to a recent survey conducted in 2020, 61% of French people sleep poorly. A striking figure that has continued to rise over the years. So, how to fight the insomnia that ruins our lives? Here are some simple, natural… and relaxing tips.
#1 Avoid heavy meals
If it is important, even essential, to eat well in the evening, be careful not to overeat. Indeed, a meal that is too fatty, heavy or sweet can cause drowsiness. In addition, if you eat very large dishes, you run the risk of developing heartburn and gastrointestinal disorders that will ruin your night.
Slow carbohydrates, such as potatoes, rice, pasta and dairy products are preferred because they can better regulate intake during the night. And of course we avoid stimulants after 3 pm: coffee, tea, soft drinks and fruit juice are therefore prohibited.
#2 We are moving away from screens
You may not know it, but the LEDs in all of our displays emit blue light that is generally toxic to the biological clock. Indeed, it blocks the secretion of melatonin, in other words the hormone of the night that facilitates falling asleep. So if you’re a light sleeper, watch television, the computer, or your smartphone right before bed at all costs.
#3 Get active during the day
Thanks to the pleasure hormones (endorphins), it secretes, sports soothes anxiety, promotes sleep and improves the quality of sleep. So don’t hesitate to walk for a good hour, run if you have the motivation or to do some physical activity, provided of course that your session is not too long as the body is getting ready for the night.
#4 Practice relaxation exercises
Sometimes you just need to relax and let go to fall asleep. For this you can do very simple exercises, which you can do at home, just before going to sleep.
You probably know it, but the Petit Bambou application can be very beneficial for our well-being. If you don’t know how to meditate, you can take inspiration from it, provided, of course, that you don’t have your eyes glued to the screen.
#5 A cool, dark and quiet bedroom
Don’t forget to promote an environment conducive to sleep. To do this, get rid of disturbing noises and don’t let too much light into your room. Silence and darkness stimulate the secretion of melatonin. In addition, make sure you don’t get above 18 to 19 degrees in your sleeping area and think about ventilating it every day to refresh the air.
#6 We use plants and essential oils
We forget the sleeping pills, these drugs are not your friends. To find sleep, it is better to use natural remedies, such as plants or essential oils. This is the case for valerian, passion flower or even lemon balm. On the oil side, opt for chamomile, fine lavender, or marjoram with shells known to aid sleep.
#7 Listen to your body
When fatigue hits, it’s not uncommon for your body to send you some very telling signals: yawning, heavy eyelids, and blinking. When you feel them, don’t neglect them, as it often means your body feels the need to rest.
Valuable advice to spend sweet nights.