Sleeping in the dark, turning off screens, going to bed at set times… Several good habits can be put in place to improve the quality of sleep.
- A cardiologist has issued several recommendations to ensure better quality of sleep.
- It is particularly recommended to cut off screens one to two hours before bedtime to make it easier to fall asleep.
- Having a fixed bedtime helps improve falling asleep and guarantees a sufficient number of hours of sleep.
We know: the consequences of poor quality sleep can be numerous. Insomnia, difficulty falling asleep, and/or nocturnal awakenings can have repercussions throughout the day. You may, for example, feel tired upon waking up, drowsy or have difficulty concentrating and remembering.
How to improve your sleep?
In an interview given to Medical X PressDoctor Virend Somers, cardiologist specializing in sleep disorders, revealed several recommendations for getting a better night’s sleep.
To ensure quality sleep, the practitioner recommended having fixed bedtimes. For example, you can go to bed at 10 p.m. each night, to guarantee six to eight hours of sleep depending on when you have to get up.
Another piece of advice from Doctor Virend Somers: sleep in complete darkness, in other words without television, telephone, computer or light. “Avoid looking at your phones, as the light they emit can affect your melatonin [l’hormone qui régule le sommeil, ndlr]”he clarified. Additionally, blue light from screens can delay falling asleep. It is generally recommended to stop watching television or your smartphone one to two hours before bedtime to prevent difficulty falling asleep.
Physical activity, alcohol… Better to avoid them before going to bed
It is also recommended to prohibit the consumption of alcohol before bedtime. Indeed, alcoholic beverages can exacerbate certain sleep disorders, including insomnia and sleep apnea.
Regular physical activity helps improve sleep. On the other hand, it is not recommended to train two hours before bedtime. In question? Sports increase arousal levels, which can make it more difficult to sleep.
By implementing these good habits, you will certainly find quality nights. However, if sleep problems persist over time, do not hesitate to consult your doctor.
