6 successful ways to sleep better
Are you prone to sleeplessness? There’s no need to rummage through the medicine cabinet to get a restful night’s sleep. There are delicate and powerful ways to quickly fall into Morpheus’ arms. Relaxation sessions, herbal tea, and special bedding Find out all of our advice. For our health, we need sleep that is of high quality. But occasionally, we experience fatigue or a lack of vigor.
This is unquestionably a symptom of sleep problems. One in five French people, according to data from the National Institute of Sleep and Vigilance, experience insomnia. a long-term condition that may cause anxiety, stress, and even depression. There are a number of efficient ways to enhance the quality of your sleep and reduce these risks.
Evacuate stress and anxiety
Stress or anxiety is frequently the cause of trouble falling asleep and nocturnal awakenings. For this reason, it’s crucial to prepare yourself for sleep by being calm and relaxed before bed. Breathing exercises are a great way to relax. Cardiac coherence can be achieved, for instance, by adopting a breathing rhythm of six slow, deep breaths per minute. The objective is to reduce blood pressure and calm the brain by slowing the heartbeat.
Choose a good pillow
A good pillow, in particular, is the first step toward a restful night’s sleep. It supports your head and ensures proper cervical alignment to prevent pain or stiffness when you wake up, a function that is frequently overlooked. The thickness, height, and firmness of the pillow will all matter depending on how we choose to sleep. We should ideally put on a support that fits your morphology.
A memory foam pillow that conforms to your morphology and eases pressure points is a good choice. You can enjoy sweeter nights without nighttime awakenings! But what benefits do memory foam pillows really offer?
- 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.
- Adaptable to all bedding sets: Just like classic pillows, they come in all sizes and shapes to fit into any pillowcase.
- 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.
Take care of your bedroom environment
In order to spend quieter nights, it is important to make sure that the bedroom is sufficiently dark. You must take precautions to keep yourself safe from electronic light sources and outdoor lighting. Because even when the eyes are closed, light may still enter through the eyelids during the night, impairing melatonin secretion, which is crucial for the circadian regulation of sleep. You should also be aware that the ideal temperature of your room is somewhere around 18°C if you want to have a restful night.
The secret to complete relaxation Relaxation. And this involves a variety of techniques, including yoga, sophrology, and meditation. The best conditions for going to bed can be created by using these relaxation techniques. We all know that in order to relieve tension and prepare the body for sleep, relaxation is essential. Additionally, this entails specific breathing exercises like exhaling through the mouth and inhaling through the nose.
Prepare a good herbal tea
Some plants have wonderful calming effects. For instance, valerian and lemon balm have a reputation for promoting sleep. Lavender aids in relaxation, and chamomile promotes restful sleep. If you struggle with insomnia, it may be helpful to consume an infusion after dinner and before bed so that your stomach has time to digest and your sleep is not disturbed.