To improve sleep, certain habits can be adopted: sleeping in the dark, going to bed at set times and turning off screens.
- It is possible to have better sleep by adopting certain good habits.
- A cardiologist advises sticking to fixed bedtimes.
- Regular physical activity is one of the elements that promote good sleep.
Insufficient or poor quality sleep can cause many consequences. Insomnia, problems falling asleep, and/or waking up at night have repercussions throughout the day such as fatigue upon awakening, a state of drowsiness or even difficulty concentrating and memorizing.
What to do to improve your sleep?
Doctor Virend Somers, cardiologist specializing in sleep disorders, gave an interview to Medical X Pressin which he made several recommendations for better sleep.
First of all, in order to guarantee good sleep, the specialist recommended respecting fixed bedtimes. For example, you can go to bed at the same time every night to ensure you get six to eight hours of sleep depending on when you wake up.
Another tip from Doctor Virend Somers: sleep in complete darkness, without devices such as television, telephone, computer. “Avoid looking at your phones, as the light they emit can affect your melatonin [l’hormone qui régule le sommeil, ndlr]”he added. Furthermore, the blue light from screens is likely to delay falling asleep; it is advisable to stop watching television or your smartphone one to two hours before bedtime.
It is best to avoid alcohol and physical activity before bedtime
Consumption of alcohol should also be avoided before bedtime. Alcoholic beverages are known to increase certain sleep disorders, such as insomnia and sleep apnea.
Regular physical activity contributes to good sleep. On the other hand, not at any time! It is advisable not to practice two hours before bedtime because sport increases the level of excitement and makes it more difficult to fall asleep.
If you follow these recommendations, your nights will probably be of better quality. However, if you notice persistence of sleep problems, do not hesitate to consult your doctor.
