1) Turn your bedroom into a sleep oasis
Your bed is made for comfortable sleeping and resting. Only two other activities won’t affect your sleep quality: reading and intimate relationships with your partner. Everything else, work, computer, mobile phone or television reduces the quality of sleep.
Reduce noisy interference from outside or pets. Consider letting your pets sleep outside of your bedroom or using a white noise machine to reduce interference from outside noise.
2) Establish a relaxing routine before bed
Man needs habits. By following a relaxing routine each night before bed, you increase your chances of falling asleep easily. Activities like taking a warm bath, reading a good book, or doing relaxation exercises can help you fall asleep more easily. If you have trouble falling asleep one night, it is better to leave the bedroom to read in peace than to fall asleep at all costs.
3) Have a regular schedule
Going to bed and waking up at the same time every day will help your body get used to the routine. This helps regulate your circadian clock so you can fall asleep and sleep through the night. Keep this routine going on weekends too.
4) Take an early nap or don’t
Sleeping during the day can prevent you from falling asleep at night. If you need a nap, take a short 15-20 minute nap in the late morning or early afternoon.
5) Don’t drink too late
Your sleep can be interrupted by the need to empty your bladder. Stop drinking two hours before bedtime. This will at least minimize how often you have to get up.
6) Check your room for the presence of electromagnetic fields (EMFs)
These fields can disrupt your pineal gland and the production of melatonin and serotonin, but they can also have other negative effects. To measure them, use a gauss meter. You can find different models on the internet. Some experts even recommend turning off the circuit breaker before bed to completely shut off the electricity in your home.
7) Practice daily physical activity
Your body thrives on exercise and physical activity. They reduce your risk of cardiovascular disease and metabolic disorders. Exercise helps you fall asleep easier and sleep more soundly. However, when you exercise, your body also releases cortisol, which can reduce melatonin production. Exercise at least three hours before bed and earlier if you can.
8) Keep the room temperature cool
The optimal sleeping temperature is between 15 and 20°C (60 to 68°F). If your bedroom is cooler or warmer, you may have a less peaceful night. When you sleep, your body temperature reaches its lowest point in a 24-hour day. The cooler your bedroom, the easier it is for your body’s natural temperature to drop.
9) Examine your mattress and pillow
Your sleep will be more restful when your mattress and pillow are comfortable and supportive. Replace your mattress every nine or ten years, which is the average life expectancy of a quality mattress.
10) Slow down your mental activity before bed
Stop working at least an hour or even two hours before bed. You need to take the time to relax before falling asleep without worrying about the schedule or deadlines for the next day.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
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