To easily fall into the arms of Morpheus and not suffer from insomnia or nocturnal awakenings, everyone has their little trick. Some immerse themselves in reading or “binge watch” their favorite series, others make love, still others resort to plants when they are not downright sleeping pills. But to slip into sleep easily, sometimes all you need to do is change a few small habits. Habits that are all the more important as sleeping well provides multiple benefits to our body and protects our health.
So, to fall more easily into sleep:
#1 A change of scenery
To be on top, our 100,000 billion cells need oxygen all the time, including at night. So we get into the habit of opening the windows of the room wide, whatever the outside temperature. In the morning, to eliminate the air laden with carbon dioxide that was released during the night. In the evening, to benefit from healthier air at bedtime. About five minutes each time is enough to renew the air in a room of 15 to 20 m. Really not complicated, then; it’s just a habit.
#2 We invest in a good pillow
A pillow that is too thin or too thick can explain a lot of morning discomfort: neck pain, feeling of heavy head… Ideally, the skull and neck should be in the same position as when we are standing. This alignment promotes muscle relaxation and ensures good circulation. The choice of pillow also depends on our position during sleep: firm if you sleep on your side, and softer if you sleep on your back. But if you prefer to sleep on your stomach, it must be downright soft.
#3 We create a feng shui bedroom
According to the Chinese energy tradition, we sleep better in a room where energy can circulate in a harmonious way. This is why feng shui specialists prefer a single large closet to a host of disparate small storage units. Even without upsetting the entire layout of the bedroom, it is essential that it is always tidy. It thus offers a last serene and soothing vision before turning off the light. Also pay attention to the colors: the cold ones are relaxing, the hot ones are invigorating. We therefore reserve blue, purple, pale gray and light beige for this room. In the bathroom, to give yourself a boost in front of the mirror in the morning, we trust yellow, red and orange.
#4 We monitor the temperature of the room
In the evening, our body temperature drops slightly to prepare our body for sleep. During the night, it continues to be slightly lower than during the day. It only goes up in the early morning, a little before waking up. If the bedroom is too hot, the body has to make efforts to cool down, which can disrupt sleep. Hence the importance of maintaining the temperature between 17 and 18°C. Which does not, of course, prevent you from curling up under a big duvet if necessary. But the head must stay cool.
#5 We leave the mobile phone in the living room
Even if their harmfulness has not been formally demonstrated, heavy suspicion weighs on the waves emitted by cell phones. Moreover, and this is established, the blue light emitted by the screens strongly disturbs the quality of sleep. So we definitely leave our phone in another room thinking about the good night we’re going to have. A good way to resist the temptation to check your emails one last time before switching off. This also avoids wandering on social networks in the event of a nocturnal awakening…
But what not to do:
- Take sleeping pills. “They are ineffective, toxic and addictive”, warns Dr. Patrick Lemoïne, psychiatrist. To find a restful sleep, nothing like a healthy lifestyle. But if that is not enough, do not hesitate to consult. Because it is a certainty, sleep disorders are absolutely not a fatality.
- Get up. If you can’t get to sleep, it’s better not to insist. After 15-20 minutes of ruminating in your bed, get up. Especially not to consult a screen, whose blue light would keep you awake. But to do a calm activity, like reading a good novel, in a subdued light atmosphere. As soon as the sleep cues return, you can go back to bed.
