To find a refreshing sleep again, nothing is better than to adopt a new lifestyle!
- You have to move to sleep well
Doing sport is good for your health …. And for your sleep as well. Many studies proved that a regular physical activity allowed people to fall asleep faster, wake up less during the night, increase the time of deep sleep (which is the most restorative one) and improve their level of vigilance during daytime.
What does a « regular » physical activity mean? On average, it means a 30 – minute per day session at least 3 to 4 times a week. Preferably an endurance activity like walking, swimming or cycling but you have to make sure that the level you have chosen is adapted to your physical condition. Try to have your training sessions in the late afternoon and not after 7.pm, as an increased body temperature due to physical effort does not favour sleep.
- Eat healthy to improve your sleep
To sleep well, avoid heavy meals and reduce wine consumption in the evening. A full stomach will delay the time you fall asleep and favour acid reflux while alcohol disturbs the sleep of the second part of the night and makes snoring worse.
An excessive consumption of caffeine coffee, tea or soda also disturbs sleep especially after 4 pm. The ideal solution would be to get used to eating well at breakfast and lunch and to eating a light dinner 3 to 4 hours before going to bed. You could get into the habit of having herbal tea before going to bed: this little ritual may favour sleeping. Some plants such as valerian, verbena, mayflower are well known for their relaxing properties which will favour sleep.