Here are the actions to take during the waking phases in order to sleep well in the evening.
- Poor or not getting enough sleep can have serious health consequences.
- 37% of French people regularly suffer from sleep disorders.
- The France Insomnia association gives ten tips for sleeping well at night.
On the occasion of the very next International Sleep Day, the France Insomnia association issues 10 daytime recommendations that allow you to quickly sink into the arms of Morpheus once evening comes.
How to sleep well in the evening?
“We often tend to forget the most basic rules of a healthy lifestyle that promotes sleep”, first note the activists. They therefore recommend the implementation of the following actions:
1/ Know your needs, that is to say take advantage of days of rest or vacation to write down your sleep schedule on a diary. “Goal: wake up with the feeling of having slept well and being in good shape”, specify the experts.
2/ Have regular sleep schedules, that is, get up at the same time every morning, even on weekends. “It’s your internal clock that dictates your sleep patterns,” they continue.
3/ Listen to your feelings, that is to say go to bed as soon as the first yawns arrive, the eyelids become heavy and the eyes start to sting.
4/ Sleep in your bedroom, that is to say, ensure that this room is exclusively reserved for sleep and privacy. “Avoid putting television, smartphones or tablets there and instead favor the presence of books or magazines”, advise members of the non-profit organization. “We also invite you to create a favorable environment with a room at 18 degrees and complete darkness,” they add.
5/ Prepare your sleep, that is to say, avoid heavy meals before going to bed, stimulants such as coffee, tea or alcohol (after 4 p.m.), the use of screens and activities intense. “Here are good habits to adopt before bed: relax, do what you like and establish rituals”, complete France Insomnia.
6/ Fill your days by exposing yourself to light in the morning, practicing physical activity and avoiding taking a nap of more than 20 minutes.
7/ Don’t focus on insomnia. “If we don’t sleep well one night, we’ll sleep better the next.” put the specialists into perspective. “To prevent it from becoming obsessive, prioritize the quality of sleep over quantity. Eight hours of sleep is not an absolute rule. The only indicator to take into account is your shape when you wake up and the rest of the day,” they emphasize.
8/ Do not go around in circles if the night is disturbed. “If you have insomnia, do not stay in bed for more than 20 minutes. Get up, go to another room without a stimulating activity. Return to bed when the signs of sleep return”, indicates the association.
9/ If sleep problems persist, it may be interesting to turn to alternative treatments, such as phytonutrition, relaxation, self-massage, meditation, sophrology, hypnosis or even Cognitive Behavioral Therapy (tax included).
10/ Finally, “do not hesitate to consult a healthcare professional in the event of recurring insomnia despite following all the advice cited in this article”, concludes France Insomnie.
37% of French people regularly suffer from sleep disorders
37% of French people regularly suffer from sleep or wakefulness disorders, a figure that has been constantly increasing in recent years.
Poor or not getting enough sleep can have significant health consequences.
