We've all been there. You turn into bed at 10pm, a book in hand, ready to fall asleep but all of a sudden it's 1.30 a.m., and there you are, still counting sheep... Despite your good will, you can't get to sleep. It could be due to those little habits you have before bed.
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Taking a hot bath in the evening
It's always tempting to run yourself a nice hot bath before going to bed. The only problem is that while it will increase your body temperature and warm you up immediately, it will also send a contradictory message to your brain, since your body temperature is supposed to drop during your sleep! As a result, your body will have to rebalance the balance, and this will obviously take time...
So a bath at the end of the evening, yes, but with lukewarm water. Psst, you can even add 2-3 drops of lavender essential oil to help you relax and fall asleep better.
Having sweets before going to bed
It's scientifically proven: sugar disturbs sleep and even triggers frequent night-time awakenings. And yes, the quality of your sleep also depends on what you have on your plate! So in the evening, even if you are dying for it, leave the chocolate bar in the cupboard. Instead, eat foods rich in vitamin B, such as bananas or nuts, which will help you sleep better.
Staying in bed all day
In the past year, we've all spent much more time at home than we're used to and thus, not getting daylight every day. However, light is essential for the production of melatonin, the sleep hormone! Melatonin is induced throughout the day by sunlight, and in the evening it is secreted to the body to help you fall asleep. So even if you have a busy day, remember to put your nose outside for at least 30 minutes a day to fill up on melatonin and vitamin D.
Watching TV in bed
This one is a guilty plea! However, we all know that the blue light emitted by our telephone is not our best friend when it comes to sleep... It blocks the production of melatonin and therefore our sleep phase. The solution? Turn off all screens at least one hour before going to bed. Now is the time to start that book you never got around to opening! And if you're really addicted to your smartphone, get some blue light glasses, which will limit the damage a little.
Not having a nighttime routine
To sleep well, it is important to maintain the same biological rhythm each evening. There's no point in fighting sleep, on the contrary: the more you force yourself, the more you will break your sleep cycles. As a result, your night will be much less regenerative... and hello bags under the eyes in the morning! So remember to go to bed at regular times every night.
