Today, Arthur is working on a mission of universal interest: to help you spend peaceful nights without a hitch throughout the year, on weekdays and weekends. If there are many tips to improve your sleep, we have selected for you those that we consider to be the five most effective!
1. Maintain regular sleep duration
This is one of the keys to successful sleep every night. Going to bed and waking up at the same times is not given to everyone, but it is a necessary step to sleep well.
Indeed, if you go to bed every night at different times, your body will not be able to form habits, and will be out of order each day after returning to bed.
Let's take an example: if you do one night for 8 hours, another for 6 hours and then another for 10 hours, how do you regulate your body? In this case, it is better to favor three nights of 7 hours, which will give your daily rhythm a significant boost.
2. Avoid screens before bed
If you are used to watching a movie, a series, or simply scrolling through your social networks just before falling asleep, you will have to think about reviewing your hobbies.
Trying to fall asleep right after turning off your screens isn't the best way to get a good night's sleep. On the contrary: our eyes, disturbed by the bright light of our devices, assimilate their brightness to daylight and send the brain a signal opposite to what it is supposed to do, by inhibiting the night hormone, melatonin .
Ideally, therefore, we should turn off the screens at least an hour before going to bed, so that our body has become accustomed to a less bright light and more conducive to heavy sleep.
3. Dine neither too much nor too late
If, in France, dinner generally takes place around 8 p.m., everyone's bedtime is much less set in stone.
It is in any case admitted that eating too little time before going under your duvet is not the best way to optimize your sleep. So dinner should be 2-3 hours before bedtime for the best nighttime results, to let our body digest food the right way.
The content of the dinner is also important, since a meal that is too large or too high in protein will increase your body temperature compared to sleep, which lowers it.
4. Avoid sport before sleeping
As in the case of a large dinner, sport is not recommended during the few hours preceding sleep. If it is recommended to do it during the day to keep in shape and feel good about yourself, but also that it brings positive fatigue, the practice in the late evening will on the other hand cancel many of these benefits for the night. coming.
Sport increases body temperature, which is never good before a night's sleep, which will only be successful if this temperature is low. Since we also love sport for its competitive aspects and self-transcendence, it will be a factor of mental stimulation, certainly positive, but which should not be omnipresent when you go to bed.
