Sleeping well is key to a more energetic and alert daily life, but no one is immune from having trouble sleeping. To help you address this problem, these five tips come to the rescue.
Why do we sleep?
Sleeping soundly contributes to several functions that are essential to maintaining the body and the brain. A number of scientific studies suggest that there is a connection between the duration and quality of sleep and the risk of dementia. In particular, sleep plays a role in your energy level, your mood and the consolidation of your learning. It is therefore essential to make it an important part of your day (or rather, your night!).
Ready to sleep like a baby? These tips are for you:
1. Allocate the time needed for sleeping — generally 7 to 9 hours a night — by sticking to a regular schedule. Try to go to bed and get up at the same time almost every day.
2. Create a relaxing sleep environment that is free from distractions by rethinking your bedroom. For example, you can move the television into another room or choose soft and comfortable new bed linens. That’s what we call getting your beauty sleep!
3. Turn off the screen (TV, laptop, cellphone or tablet) at least 1 hour before going to sleep. The light of these devices disrupts the release of melatonin, the hormone involved in regulating the sleep-wake cycle.
4. Avoid alcohol, caffeine and nicotine before going to bed.
5. Do sports during the day, as this improves the quality of sleep. Too tired for physical activity? The more tired we are, the less we move, and the less we move, the more tired we are. It’s a vicious circle! And yet, physical activity and a refreshing sleep can really help you increase your energy level. Just avoid exercising right before going to bed.
