Getting restful sleep: good habits to adopt

To achieve a bright and radiant complexion, there's nothing better than a good night's sleep . In addition to being regenerating for the skin , sleep plays an essential role in health . It boosts the immune system, strengthens memory, protects the heart and regulates metabolism. Here are the habits to adopt for restful sleep.

 

Limit your exposure to blue light

Studies have shown that exposure to blue light from screens disrupts the internal clock and delays falling asleep . The production of melatonin , the hormone that regulates sleep, is disrupted by this blue light. To avoid this, it is advisable to move away from screens at least 30 minutes before bedtime and to favor other relaxing activities such as reading .

 

Eat earlier and lighter

Digestion delays falling asleep: ideally, you should eat dinner 2 to 3 hours before bedtime to allow your body to assimilate the food. Heavy meals made up of fatty foods, red meat and fast sugars make digestion difficult, which affects sleep . For a deep and restful sleep, it is therefore important not to go to bed on an empty stomach but rather to eat dinner early and avoid heavy meals .

 

Avoid coffee, tea, cola and alcohol

The effects of caffeine (found in coffee, tea, and cola) are long-lasting. Drinking it after 4 p.m. delays falling asleep and increases nighttime awakenings . White tea , due to its very low theine content, can be consumed in the evening. Sensitivity to theine is still different for each individual. As for alcohol, it certainly has a sedative effect, but it disrupts natural sleep cycles and makes sleep lighter.

 

Doing sports at the start of the day

Exercising daily helps release tension and activate the production of serotonin , a neurotransmitter essential for mental well-being. However, it is best to exercise early in the day, or at least 3 hours before going to bed . This allows the body to return to its normal temperature and regulate the adrenaline produced by physical activity.

View this post on Instagram

A post shared by Léonia ® Beauty From Tea (@leoniacosmetiques) on Feb 2, 2020 at 8:15 PST

Go to bed at fixed times

To maintain good sleep, it is essential to maintain regular bedtimes and wake-up times . This helps regulate our body's biological clock and makes it easier to fall asleep. Changing your bedtime or wake-up time once or twice a week, especially on weekends, will not have a significant impact on your sleep rhythm. However, if these habits continue over time, it will become increasingly difficult to return to a normal rhythm . The ideal is to maintain a stable sleep rhythm throughout the week.

 

Create an environment conducive to sleep

For restful sleep, every disruptive element must be taken into account. The ideal is to sleep in a room isolated from noise, light and heat . To do this, eliminate all sources of light pollution (indicator lights, street lights, night lights, screens, etc.). Wearing a night mask can be a good alternative. Regarding noise, pets are unfortunately not welcome in our rooms: their movements can affect the quality of sleep. The room must also be sufficiently ventilated, with a temperature of 18-19 °C to help the body lower its internal temperature.

 

Diffuse essential oils

Smelling the same soothing scent every night helps send a signal to the body and establish a bedtime routine. Essential oils of lavender, bergamot, or chamomile help you relax before bed and promote sleep . They can be diffused with an electric diffuser or as a spray to apply to your pillow.
 

Have good bedding

It is difficult to get a good night's sleep if our bedding is of poor quality or deformed over time . Few people know this, but a mattress should be changed every ten years . To avoid back pain, you should choose a mattress that is neither too soft nor too firm . The mattress and pillow must be of good quality and adapted to each body shape.