5 keys to sleeping well
We spend 1/3 of our life sleeping, i.e. on average, we sleep between 25 and 27 years (based on 7h45 of sleep per night while living 80 years). This time is very important for our balance. It has 3 main functions:
- Ensure the proper functioning of our organization
- Make a “reset” of everything we have learned during the day in order to integrate, learn and memorize it
- Ensure the secretion or not of the hormones necessary for our balance: cortisol upon waking, melatonin for sleep, serotonin, dopamine, ghrelin (hunger hormone)…
By understanding why it is important to sleep, it is finally possible to soothe your relationship with sleep, which is often considered a waste of time! Do you have difficulty falling asleep? Do you spend your nights ruminating or do you experience nocturnal awakenings? This article is for you!
[Also read: Sleep: why sleeping naked is good for health?]
This article does not replace the medical follow-up of a health professional
1. The right timing
Go to bed at the right time (happiness!), that is to say neither too early (we may tend to go to bed when we are not tired, because it is time…), nor too early late (we force ourselves to hold on to the film, or to finish what we think is essential). It is important to be attentive to the signs of fatigue: yawning, blurred vision, eyes closing…
2. The right nutrients
Chrono nutrition helps provide the right nutrients at the right time of day. Thus, in the morning, it is important to favor proteins (eggs, cottage cheese, etc.). This is to promote the synthesis of dopamine, the starter hormone of the day.
From 4-5 p.m., the body prepares for sleep. As a snack, it is therefore important to choose foods rich in tryptophan and carbohydrates (walnuts, almonds, bananas, oatmeal, etc.).
For the evening, it is a good idea to avoid meat and to favor cereals and legumes which will help tryptophan to reach the brain and thus ensure optimal production of serotonin and melatonin.
3. To move
Our body needs to move! A sedentary lifestyle unbalances our organism. We take bad positions, we accumulate toxins, and we do not take the sun as much as necessary.
Stretch, move, walk, play sports, avoiding cardio exercises and favoring a rather calm activity such as stretching, yoga, etc. (not too much effort at the end of the day so as not to add stress to the body, in short, no cardio session…), getting some fresh air, connecting to nature are necessary to ensure a good night’s sleep.
4. Calm your nervous system
The nervous system can be compared to our general communication system. Indeed, it is like an orchestra conductor who receives information from our environment and deduces appropriate responses and transmits this information to all of our organs, all in order to survive and maintain homeostasis (our balance) .
At the center of this nervous system, there is the vagus nerve which is important to stimulate in order to return to calm and find rest.
Several solutions are possible, the list is not exhaustive:
- The breathing exercises bring us back to the present moment through the breath (cardiac coherence, square breathing, etc.),
- Meditation calms the flow of thoughts,
- Visualization allows you to find a calm and safe place within yourself.
5. Plant support
Lavender or citrus essential oils in olfaction, such as Petit grain bigarade are very interesting for bringing calm and relaxation (pay attention to the recommendations for use!).
Linden and fig tree buds are the buds of nervous calm. They allow us to rebalance our terrain, support us in the face of stress, and help to find peace and relaxation.
Linden, valerian, passion flower, hawthorn… herbal teas are also very interesting for relaxing and preparing for sleep (also pay attention to contraindications: pregnant women, hypertension…).
Bach flowers are also an excellent support to soothe our fears, calm our worries, stop the little cycle in the head.
Plants should be used with care. Speak to your naturopathic practitioner!
And of course, you can prepare a bedtime ritual by stopping the screens, reading a good book, putting your emotions in your pretty notebook, noting your 3 gratitudes of the day.
Understanding your needs in terms of sleep, an adapted lifestyle, allow you to find YOUR balance and a peaceful and restorative sleep.
5 minutes of yoga before going to sleep
Sleeping well is the beginning of happiness (or is it “eating well”?). Regardless of the quotes and other sayings, sleep is important and there are countless studies that prove it. A good night’s sleep strengthens the immune system, boosts memory, concentration and gives you the energy you need throughout the day.
While many studies explain the benefits of sleep, there are many others that analyze the reasons for sleep deprivation and sleep disorders. It is not always easy, in our current society where stress and anxiety are everywhere, to sleep peacefully.
For this reason, experts encourage everyone to adopt behaviors that promote pleasant and restful sleep. If you haven’t yet added a hot and relaxing drink before going to sleep, you can already try this experiment. If you are a fan of valerian herbal tea but your sleep is still wavering, you can try stretching and relaxing your muscles before going to sleep with 5 short minutes of yoga.
Be careful to breathe well during these stretches, it is one of the keys to a successful yoga session: inhale slowly through your nose while you fill your belly with air, then exhale slowly when you feel your belly deflate.
1. Sleeping big toe
Muscles worked: stretching hamstrings, hips and calves
Purpose: to relax and soothe the muscles
Position: Lie on your back with your legs flat then bring your right knee to your chest and place your hands behind your right thigh. Straighten the right leg toward the ceiling. If you feel a stretch in your hamstrings, you can stay that way. Otherwise, move your hands up to your calf.
Hold for three breaths. Repeat on the other side.
2. Lizard Pose
Muscles worked: hip flexors
Aim: to relax the muscles contracted by the sitting position
Position: on all fours on your hands and knees, bring one foot up next to your hand and extend the other leg. For a deeper stretch, you can go down on your forearms or on a pillow. Relax the shoulders and feel a stretch in the front of the opposite hip.
Hold for three breaths. Repeat on the other side.
3. Bound Angle Pose
Muscles worked: inner thighs, groin and hips
Purpose: to stretch and relax the muscles
Position: Sitting straight, bring the soles of your feet in front of you. Open your knees wide. Place your hands on your ankles. Take a deep breath in and exhale as you bend forward. Relax the shoulders and feel a stretch inside the legs.
Hold for five breaths.
4. Pigeon pose
Muscles worked: hip muscles
Purpose: softens stiffness, helps to feel lighter and more relaxed
Position: seated, hands flat on the mattress in front of you, bring the right knee forward so that the right shin is at 180 degrees. Straighten the left leg behind you.
Hold for five breaths, then repeat on the left side.
5. Legs on the wall
Muscles worked: legs and feet
Purpose: to circulate blood flow and soothe the nervous system
Position: Lie on your back so that your feet are towards the headboard. Slide your butt as close to the headboard as possible and stretch your legs toward the ceiling against the wall.
The 5 essential keys to sleep well
All the reviews or magazines that deal with sleep issues say it: good sleep is essential for good health. It is true that having an appropriate mattress greatly contributes to the quality of sleep. However, this equipment alone is not enough, because it is imperative to have the right accessories. This helps make your bedroom a relaxing space to enjoy restful sleep. Here is a presentation of 5 essential elements to sleep peacefully.
1. A high quality mattress
As already mentioned, the mandatory condition for having a soft and peaceful sleep is obviously to have a quality mattress by buying Tediber mattress. With this in mind, it is necessary to pay particular attention to the characteristics of the bedding you are going to choose. Note that during your research, you will come across different brands and models of mattresses, created to meet the various expectations of users. To avoid getting lost in the details, you are often advised to take into account a few essential criteria. These include, among others:
- The morphology of the sleeper.
- Mattress support.
- The dimensions of the mattress.
- Mattress manufacturing technology.
- The reception of the mattress.
- Mattress hygiene.
- Sleeping independence from the mattress.
Whether you buy your mattress online or in store, you are not likely to make a bad choice based on these criteria. Indeed, your support needs depend on your morphology. If you choose a mattress that is too hard, your spine may not be properly supported and aligned. This can cause lumbar or back pain. To allow you to go faster in your research, you can opt for a memory foam bedding. According to the opinion of many users, this is the best mattress. In addition, note that some manufacturers do not hesitate to grant a trial period of 100 days generally.
2. A suitable “pillow + pillowcase” set
The other essential piece of bedding for sleeping well is the pillow or rather “the good pillow”. It’s a bad idea to go to bed without a pillow, as is sleeping with an inappropriate pillow. At this level too, care must be taken to study the market well in order to make an ideal choice. Remember that the main thing is to ensure the correct alignment of your spine. It would be counterproductive if you have a good mattress but your health problems come from such an accessible accessory.
Moreover, if you want to enjoy better sleep, you must also equip yourself with a good pillowcase. The ideal for this is to choose a soft material such as natural silk. Your skin will thank you when you wake up.
3. Excellent coverage
The blanket is another useful accessory for enjoying a good night’s sleep. It is a piece that will ensure your protection during the winter seasons. However, you don’t have to take an electric blanket to sleep well. As with the mattress, here too you have to make the choice that suits you best.
4. Essential oils in the bedroom
It is worth emphasizing the importance of essential oils in your sleep. These aromatic natural substances have the power to soothe you at bedtime to help you easily fall asleep in case of stress. In addition, for any other sleep or even health problem, these oils are generally good remedies (aromatherapy).
5. A good box spring
The box spring is that part of the bed on which the mattress rests in order to have a rigid surface. Like the mattress, this piece of furniture is an essential part of good bedding. While the first mentioned element takes care of the absorption of movements, the bed base dampens them. In addition, it ensures the ventilation of the bedding, an essential factor for hygiene. In other words, the bed base, thanks to its characteristics, contributes to the comfort of the sleeper but also contributes to extending the life of the mattress. There are different models on the market, among which you will find box springs, box springs, box springs, and many others. You must therefore take into account the characteristics of each model to know which bed base to choose to sleep well. Remember that a perfect association leads to a soft and peaceful sleep.
