Are you prone to insomnia? For a good restorative night, there is no need to go through the sleeping pill box. Gentle and effective methods exist to immerse yourself in the arms of Morpheus in no time. Adapted bedding, herbal tea, relaxation sessions… Discover all our tips.
A good quality of sleep is essential for our health. However, sometimes we feel tired or lacking in energy. This is definitely a sign of sleep disturbances. According to figures from the National Institute of Sleep and Vigilance, 1 in 5 French people suffer from insomnia. A chronic disease that can lead to states of anxiety, stress and even depression. To improve the quality of your sleep and prevent these risks, several effective methods exist.
Evacuate stress and anxiety
Difficulty falling asleep and nocturnal awakenings are often due to stress or anxiety. It is therefore essential to put yourself in good conditions before going to bed, in a situation of calm and tranquility. Breathing exercises can be very helpful in calming down. Cardiac coherence consists, for example, in changing your respiratory rate by adopting the rhythm of 6 slow and deep breaths per minute. The goal: to slow the heartbeat to lower blood pressure and soothe the brain.
Choose a good pillow
A good sleep begins with quality bedding, and more specifically a good pillow. Often underestimated, it supports your head and ensures good cervical alignment to avoid possible pain or stiffness when you wake up. Depending on our sleeping position, the thickness of the pillow, its stature and its firmness will be all important. Preferably, we put on a support adapted to your morphology. Choose a memory foam pillow that adapts to your morphology and helps relieve pressure points. Sweeter nights without nighttime awakenings are yours! But what are all the good things about a memory foam pillow?
- Ergonomics: The memory foam pillow has undeniable ergonomic benefits. They allow a better posture of the back muscles in order to find a good position.
- A long-lasting accessory: the quality of the foam in a memory foam pillow allows it to recover its full firmness and support after each use. Thus, its lifespan is about 4 to 5 years.
- Adaptable to all bedding sets: Just like classic pillows, they come in all sizes and shapes to fit into any pillowcase.
Take care of your bedroom environment
If a quiet bedroom helps to spend quieter nights, it is important to ensure that it is also dark enough. It is essential to protect yourself from outdoor lighting and lights emitted by electronic devices. Because even with the eyes closed, light can pass through the eyelids during the night and disrupt the secretion of melatonin, the hormone essential to the circadian regulation of sleep. For conditions conducive to a restful night, also know that the optimal temperature of your room should be around 18°C.
The key to total relaxation? Relaxation. And this goes through different practices: meditation, sophrology, yoga… These relaxation techniques have the power to prepare you for bedtime in the best conditions. As we know, before sleeping, it is important to relax the body to eliminate tension. And this involves targeted breathing exercises such as inhaling through the nose and exhaling through the mouth.
Prepare a good herbal tea
Some plants have excellent soothing properties. Lemon balm and valerian, for example, are known to stimulate sleep. Lavender contributes to relaxation and chamomile helps with healthy night’s rest. To help you sleep better in case of insomnia, it may be beneficial to consume an infusion after the evening meal, some time before going to sleep to have time to digest and not disturb sleep.