Our tips for falling asleep faster
Sleep, the undisputed pillar of health, is of crucial importance for the proper functioning of the mind and body. Not only does it help to process the stress and emotions accumulated during the day, but it also provides a precious opportunity for muscles, cells and the digestive system to regenerate and rebalance. However, for sleep to truly play this vital role, it is imperative to get a good night's sleep. To do this, it's imperative that you adopt beneficial techniques and habits that promote restful sleep. Here are some effective tips to help you fall asleep quickly. You'll be able to select the ones that suit you best. It's up to you to choose quality rest for optimum health!
Mediation and relaxation: your best allies against stress!
Mediation and relaxation are recognised for their soothing benefits, especially before bedtime. After a busy day full of work and stress, it's essential to take the time to relax in order to get a good night's sleep and feel good the next day. Putting your body in a cross-legged position will help you achieve a relaxed and comfortable posture for meditation. By taking the time to breathe calmly and deeply, you can help your body to relax and your mind to refocus. Clearing your mind, concentrating solely on your breathing, will help to banish negative thoughts and calm your agitated mind.
Try not to expose yourself to screens before bedtime!
Electronic screens emit high-energy blue light, which can have a significant impact on our health, particularly on our sleep cycle. The blue light emitted by these screens can penetrate deep into the eye to reach the retina, where it stimulates the cells responsible for vision. This stimulation then disrupts the secretion of melatonin, the hormone responsible for regulating sleep and wakefulness. So when you are exposed to the blue light emitted by electronic screens, your brain interprets this exposure as an indication that it is still daylight. This can suppress melatonin secretion and disrupt your circadian rhythm, our body's natural sleep/wake cycle. Most of the time, you'll have trouble falling asleep and staying asleep.
Go to bed at a regular time!
Imposing regular sleep schedules on your body is an essential element in helping your brain to register and become accustomed to healthy habits. Every organism needs a stable rhythm to function optimally. That's why going to bed at set times can considerably reduce insomnia and sleep disorders. Sleep plays a crucial role in the body's recovery and regeneration. So by sticking to a regular sleep schedule, you can give your body a chance to rest and recharge.
Favour certain foods!
Nutrition plays a crucial role in the quality of our sleep. Certain foods, such as legumes like lentils and chickpeas, and tryptophan-rich seeds like sesame and pumpkin, can help you get a good night's sleep. These contain essential elements such as slow sugars and acids that promote the production of melatonin. So, to optimise your night's rest, it's advisable to eat a balanced diet rich in nutrients that help you fall asleep.
Practise a regular sporting activity!
Engaging in regular physical and sporting activity can be a real asset in promoting restful sleep. Physical effort generates natural fatigue, helping you to fall asleep more quickly. What's more, sport is recognised as an excellent way of freeing your mind of everyday worries, helping to reduce your stress and anxiety levels thanks to the release of endorphins and dopamine. What's more, studies have shown the benefits of physical activity on certain sleep disorders such as sleep apnoea and asthma.
Treat yourself to a hot shower
When we go to sleep, our body naturally begins to regulate its temperature to facilitate optimal rest. In fact, body temperature plays a crucial role in the quality of sleep, which is why it's essential to give your body the opportunity to lower its temperature to enter a state of relaxation conducive to rest. Omitting this thermal regulation step can disrupt your sleep cycle by delaying sleep and causing you to wake up at night. It is therefore essential to create an environment that is conducive to lowering your body temperature, in particular by taking a warm bath before bedtime to support skin vasodilation.
Get yourself a silk mask
The silk sleep mask is a little-known but essential accessory for those seeking to optimise their quality of sleep. It offers a soothing sleep experience, thanks to its softness, lightness, and unrivalled comfort. Silk's main characteristic is its ability to block light effectively. By gently wrapping this mask around your eyes, you'll create total darkness, enabling you to fall asleep more quickly and avoiding light disturbance during the night. This darkness will encourage you to enter the deep sleep phase, the most restorative phase of the sleep cycle, where the body regenerates and revitalises itself.
Rest is extremely important for our physical and mental well-being. Adopting good sleep habits is crucial to getting quality rest. Taking care of our health means paying particular attention to our sleep.