{"id":6513,"date":"2017-04-20T14:48:49","date_gmt":"2017-04-20T14:48:49","guid":{"rendered":"https:\/\/ronfless.com\/?page_id=6513\/"},"modified":"2017-05-11T05:15:34","modified_gmt":"2017-05-11T05:15:34","slug":"good-habits","status":"publish","type":"page","link":"https:\/\/ronfless.com\/en\/good-habits\/","title":{"rendered":"Good habits"},"content":{"rendered":"
\"\"<\/div><\/div><\/div><\/div><\/div><\/section>
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Good habits to sleep well<\/u><\/div>\n

To find a refreshing sleep again, nothing is better than to adopt a new lifestyle!<\/p>\n

\n
    \n
  • You have to move to sleep well<\/li>\n<\/ul>\n<\/div>\n

    Doing sport is good for your health \u2026. 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\u00a0 level of vigilance during daytime.
    \nWhat does a \u00ab\u00a0regular\u00a0\u00bb physical activity mean? On average, it means a 30 \u2013 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.<\/p>\n

      \n
    • Eat healthy to improve your sleep<\/li>\n<\/ul>\n

      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.
      \nAn 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.<\/div> <\/div> <\/div><\/div><\/div><\/div><\/section>

      \"\"<\/div><\/div><\/div><\/div><\/div><\/section>

      Recent studies have proved that a lack of sleep (less than 6 hours during the night) led to weight gain, an increased risk of diabetes and of obstructive sleep apnea.<\/p><\/div> <\/div> <\/div><\/div><\/div><\/div><\/section>

      \u00a0<\/p><\/div> <\/div> <\/div><\/div>

      \n
      Make your bedroom the perfect place for a refreshing sleep<\/div>\n

      To sleep well, you have to consider your immediate surrounding: your bedroom. Here are a few tips to bear in mind<\/p>\n

      \u2022 Have an adjustable heating control in your bedroom.<\/strong><\/div>\n

      It is advised to lower the temperature of your bedroom for the night (18-20 degrees) which will slightly lower your body temperature and favour sleep (1)<\/sup><\/p>\n

      \u2022 Prefer separate duvets and mattresses so that each can choose their own comfort<\/strong>(2)<\/sup><\/div>\n
      \n

      \u2022 Prefer individual bedside lamps with a directional beam: if you want to read while your partner is sleeping (2)<\/sup><\/strong><\/p>\n

      \u2022 Protect your sleep from noise:<\/strong><\/div>\n

      The room must be quiet as noise is harmful to sleep and may cause awakenings during the night. Double glazing and shutters are all the more relevant. If you are particularly sensitive to noise have you ever thought about earplugs?(3,4)<\/sup><\/p>\n

      \u2022 Protect your sleep from light:<\/strong><\/div>\n

      Complete darkness favours a good-quality sleep while keeping a light on , whatever its intensity, can favour awakenings during the night. (3)<\/sup><\/p>\n

      \u2022 Air the bedroom and linen every morning,<\/strong><\/p>\n

      \u2022 Avoid screens in your bedrooms :<\/strong><\/div>\n

      No TV screens, tablets or phones\u2026 you must choose between sleeping and switching channels. Your bedroom must be for sleep and intimacy, so avoid doing sport, phoning, surfing on the web, watching TV, eating or drinking there,(1,4)<\/sup><\/p>\n

      \u2022 Improving the quality of your bedding <\/strong><\/div>\n

      (mattress, bed base, and pillow) is essential. Take the time to choose one which matches your shape and tastes and do not hesitate to try the different products in stores. It is recommended to change your bedding every 10 years at least, (1,4)<\/sup><\/p>\n

      \u2022 Choose an atmosphere which will help you sleep better :<\/strong><\/div>\n

      An untidy bedroom makes it difficult to clear your head off worries before going to bed. Think of keeping a clean and tidy bedroom without any electronic or computing devices.(4)<\/sup> Optimizing my environment to get a better sleep<\/p>\n<\/div>\n<\/div> <\/div> <\/div><\/div>

      \u00a0<\/p><\/div> <\/div> <\/div><\/div><\/div><\/div><\/section>

      Studies have proved that better bedding improved the quality of \u00a0sleep, made awakening easier and increased the level of energy during daytime. (4)<\/sup><\/p><\/div> <\/div> <\/div><\/div><\/div><\/div><\/section>

      \n

      (1) Berth\u00e9l\u00e9my S. Conseils \u00e0 un patient se plaignant d\u2019insomnie. Actualit\u00e9s Pharmaceutiques, 2011 ; 511 : 35-8.
      \n(2) Institut national de pr\u00e9vention et d\u2019\u00e9ducation pour la sant\u00e9. Brochure \u00ab Bien dormir, mieux vivre. Le sommeil c\u2019est la sant\u00e9. \u00bb
      \n(3) Institut national du sommeil et de la vigilance. Brochure \u00ab Sommeil, un carnet pour mieux comprendre. \u00bb
      \n(4) Institut national de pr\u00e9vention et d\u2019\u00e9ducation pour la sant\u00e9. Brochure \u00ab Sommeil, chambre et literie \u00bb<\/p>\n<\/div> <\/div> <\/div><\/div><\/div><\/div><\/section>\n","protected":false},"excerpt":{"rendered":"Good habits to sleep well To find a refreshing sleep again, nothing is better than to adopt a new lifestyle! 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