by in Practical advice 15 February 2020
At a fixed time, you will wake up!

To go to bed between 9 pm and 11 pm and to wake up between 4.30 am and 6 am can accumulate an average of 7 to 8 hours of sleep. Adopting a fixed time and applying it on a daily basis makes sleep easier.

A micro-nap, you will adopt!

The ideal time slot for practicing the micro-nap is between 12h and 15h. Its duration is 20 minutes on average and can go up to 1h if the sleep of the previous night has been shortened.

Physical activity, you will practice!

The best time to exercise is in the morning when you wake up. For those who can practice it at the end of the day, it will be necessary to insist on stretching and relaxation techniques to prepare the body for sleep.

Exciting after 15h, you will refuse!

Energy drinks or caffeine – based drinks disrupt sleep and sleep quality. Television and screens (computers, mobile phones, tablets, etc.) are also media that solicit the vigilance of the brain to our detriment. In addition, they prevent the secretion of melatonin, which is the sleep hormone.

From a light dinner, you will be satisfied!

A light meal before 19-20h is ideal for quality sleep. Promote sugar rather than protein because sugar facilitates sleep, unlike proteins that promote the vigilance of the brain.

Attentive to the signs of sleep, you will be!

Yawning, stretching or tingling eyes are signs of getting ready to rest your body.

A room conducive to falling asleep, you will develop!

A cool room (between 16 and 18 ° C), dark, calm and with very little object promotes sleep. The bedroom should only be used for sleeping so that your brain unconsciously goes into “sleep” mode when you are there.

A ritual, you will adopt!

Example of a ritual for waking up: Drink water, wash your face with cold water, breathe deeply the air outside and expose yourself to the light of day. As for the ritual for sleep: Take a cold shower, practice meditation, apply a relaxation technique and read until you fall asleep.