7 HABITS FOR A BETTER NIGHT’S SLEEP

As we age, it becomes more and more common to have trouble sleeping, or to find it difficult to fall asleep at night. Many factors are responsible for these sleep disorders: stress, anxiety, poor lifestyle habits, the environment, etc. The result: those who suffer from sleep disorders experience a physical and moral exhaustion that deteriorates their health.

Given the health consequences of sleep deprivation, it’s vital to take action as soon as problems arise. This can be as simple as adopting a few good habits. In fact, only the most serious disorders require medication under medical supervision.

Focus on 7 habits for a better night’s sleep.

Create a sleep-friendly environment

The bedroom is the first guarantee of quality sleep. The atmosphere in the bedroom must be conducive to rest and relaxation, and to achieve this, the first thing to focus on is the room temperature. For a good night’s sleep, the bedroom temperature should be between 18 and 20°C, to allow the body’s core temperature to drop. It’s easier to fall asleep when your hands and feet are warm.

The bedroom must always be well ventilated, every morning to eliminate the carbon dioxide-laden air released during sleep and before bedtime to create a healthy environment. Simply open the shutters 5 minutes before bedtime to purify the air inside the bedroom. If necessary, you can even use an air purifier with essential oils to detoxify the ambient air.

Finally, to optimize sleep, it’s also advisable to opt for linens in cool, neutral tones considered sedative: white, mauve, gray or blue.

Go to bed at a set time

Going to bed at a set time is an essential habit for those who want to enjoy a good night’s sleep. It helps regulate the sleep hormones produced by the body, enabling it to anticipate and program the mechanisms for falling asleep.

Banish screens after 8 p.m.

For good quality sleep, you need to get used to turning off all screens after 8 p.m., including your smartphone. According to experts, looking at a screen before going to sleep disrupts the brain, as it sends a paradoxical message of wakefulness and sleepiness at the same time. What’s more, the blue light emitted by the screen further stimulates the brain by activating receptors in the retina that believe it’s still daylight. As a result, it delays the onset of sleep and causes multiple awakenings.

For this reason, it is important to put aside screens before bedtime and instead choose a more relaxing ritual such as reading or a cup of herbal tea.

Sleep before midnight

The body goes through several sleep phases from bedtime to waking: short cycles during which light sleep, deep sleep and REM sleep follow one another. It is therefore at the beginning of the night and up to 3 a.m. that sleep is most restful, as we are in a deep sleep phase. That’s why it’s important to sleep at least before midnight or 10 p.m. if you want to sleep well at night..

Take care of your bedding

A good night’s sleep also depends on quality bedding. This means, above all, a good mattress, which can be harder or softer, depending on your preferences. We also recommend changing your mattress at least every 10 years. Remember to turn it over every month and dust it regularly, so you sleep on a healthy bed, free from dust and mites.

Take your pets out

It may be hard to resist the gentle eyes of your cat or dog, but the best thing for both of you is to sleep in your own beds. This will prevent you from being micro-awakened by their movements. Moreover, sleeping with a pet is even more forbidden if you are sensitive to the hair, dust mites and other allergens it can carry, or if you suffer from rhinitis, nasal obstruction and usually poor sleep quality.

No stimulants before bedtime

Some stimulants such as tea, coffee, vitamin C, soda, cigarettes, etc. can make it difficult to fall asleep. Even green tea, which has countless benefits, is particularly high in caffeine, so it’s best to avoid it too.

Alcohol should also be avoided, because although it helps you fall asleep quickly, it disrupts the normal sleep cycle. If you really want to drink before going to bed, choose warm water or a sleep-inducing herbal tea such as valerian, lemon balm or lime.