10 tips for sleeping well and regaining good sleep hygiene
How to sleep well? To sleep better, you need to know a few tricks to get rid of certain bad habits, improve your sleep environment and tame the "ruminations" caused by stress or anxiety factors. Here are our 10 tips for sleeping well and improving the quality of your sleep!
Get rid of bad habits that interfere with your sleep
1- Do not drink coffee or tea in the afternoon
To sleep well, it is better to avoid stimulants very early: the last coffee after lunch, no tea and even coca-cola after 4 p.m.
2- Do not practice sports in the evening
Physical exercises wake up your muscles and will prevent you from sleeping well.
3- Taking a hot bath is a bad idea for good sleep
Our body lowers its internal temperature to program itself to sleep, it's a lukewarm bath (37° maximum), which will soothe you.
4- Stop the screens at least one hour before going to sleep
Television, computer, smartphone diffuse a very exciting blue light, close to daylight: avoid exposing yourself to it at night! The theme of Sleep Day 2016 wasnew technologies...
Your sleeping environment: The ideal bedroom for a good night's sleep
5- Maintain a cool temperature in your room
Always to help our body to reduce its internal temperature and prepare for sleep, be careful not to exceed 18-19° in your room, which is also sufficiently ventilated.
6- No computer or television in the room!
No screens, of course, because of the blue light, nor any "awakening" activity: no thrillers, no video games, but don't worry about your accounts or your next day's program either. Before going to bed, a small soothing ritual (herbal tea, make-up removal) will facilitate the transition to sleep.
7- A bed solely dedicated to sleep, love, and the night
This is THE advice for sleeping well that you absolutely need to remember: apart from cuddling and sexual intercourse, be in your bed only to sleep . Even activities that relax you, such as reading, listening to music, should be practiced out of bed!
Do not stay in your bed when you can't sleep either: this can increase your anxiety, your nervousness, and prevent you from falling back to sleep. You must be comfortable in your bed, and not equate it with a negative thought.
8- Long live darkness and silence in your room
Get rid of extraneous noises (such as the ticking of watches), and isolate your room in a protective cocoon. Do not hesitate to try earplugs if your spouse snores. Hide the light well with shutters and curtains: subdued light, then total darkness, stimulate the secretion of melatonin, the sleep hormone.
False beliefs and negative thoughts about sleep
9- Do not count your sleep
Give importance to the quality of sleep rather than its quantity. Do not convince yourself that lack of sleep will create irreparable fatigue, never force your sleep by forcing you to go to sleep in relation to your schedule for the next day. Thelong napscan disturb the balance of sleep.
10- Listen to sleep signals to go to sleep
Are you starting to blink, yawn, have heavy eyelids? It's time to go to sleep, without waiting. Your internal clock likes regular sleep patterns. Listen to your body rather than your head when it comes to sleep.
How to sleep well when stressors and anxiety disrupt your sleep?
How to sleep well when your ruminations , your emotions , prevent you from sleeping well? Sometimes it is enough simply to revisit some of your beliefs on this subject, and readjust a few habits at the same time thanks to our advice for sleeping well seen above. Some relaxation techniques very effectively reduce physical and mental tension.
TheraSomnia is the first TCC program( cognitive-behavioral therapy ) online for insomnia: interactive tools and psychologist coaches to help you acquire new habits and new ways of thinking , a wealth of advice for good and better sleep in 2 to 3 months .
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