Stop counting sheep and discover our tips for optimal restorative sleep.
Dos & Don’ts before bed
Get rid of bad habits and adopt good ones!
- Caffeine, the sworn enemy of snoozing.
Let’s rip off the bandage by starting with the touchy subject: the little afternoon tea or coffee! We know, you’re
attached to it. We also know it is one of the small pleasures after hard work. Oh yes, even though it is nice to
complain about your kids or your boss over a little coffee, it is still a bad habit.
Tea and coffee are stimulants containing caffeine, a molecule that stays in the body for a long time after
consumption. Avoid these drinks after 2 p.m. so you can fall asleep quickly and at a reasonable hour.
- Exercise, yes, but not at night!
For those who enjoy sports, we recommend doing your sport before 6 p.m. Indeed, repeated and prolonged
muscle movements trigger the secretion of hormones such as endorphin and
serotonin. These are a must during the day and especially in the morning.
However, before bedtime, melatonin and adenosine should take priority and don’t need any interference! Your
body needs calm and tranquility to get ready for sleep. Also avoid
bright electronic devices, which inhibit the secretion of melatonin.
- Our guilty pleasure, the bubble bath.
Nothing like a lukewarm bath before slipping under your duvet! Indeed, lukewarm water helps relax your muscles and
calm your breathing and heart rate. It also lowers your body temperature afterwards,
ideal to prepare you for a good long snooze.
Ladies, we did say “lukewarm”!
Yes, yes, we see you, fans of 40 °C!
Sleep, also a matter of atmosphere!
To fall asleep quickly and have a good night’s sleep, an optimal environment is essential!
- Make room for silence and darkness.
It is well known that light prevents the production of melatonin, in addition to being particularly uncomfortable for the
eyes. Make sure to turn off night lights and string lights and to close your blinds or shutters properly. Even if some people have no trouble
falling asleep in a bright room, it is useful to know that light causes micro-awakenings during the night. Oh
yes, tiredness is felt in the morning without you even knowing why! The same goes for noise. Avoid
sleeping while watching a movie or with music, even at low volume… A fight or a guitar solo and it’s
sheer terror!
- Room temperature, always cool!
Ideally, you would keep your bedroom at a temperature around 20 °C. To do this, you will often need to
air it out. This winter, you won’t have trouble doing so. However, once summer comes, avoid sleeping with the air conditioner
on. Turn it off before bedtime; a temperature that is too cold, like one that is too hot, can also wake you up.
- The bed is only for sleeping!
Ladies, avoid at all costs turning your bed into a multi-purpose space. No, the bed is not made for eating, working
or doing your nails. It is your complete rest space and your brain must take this in and not associate it with anything
else. Your bed = sleep!
Still having trouble falling asleep?
It is normal, and even recommended, to turn to food supplements when we have
sleep problems. One of the components to favor is of course melatonin, unquestionably the must-have
for fast and perfect sleep.
Our gummies Sommeil are not only a pleasure in the mouth, but also very effective in making it easier and faster to
fall asleep.
In addition to melatonin, our gummies contain:
- Chamomile extract, against stress and hypertension.
- Passionflower extract, against nervousness and anxiety.
- Hawthorn extract, against irritability and palpitations.
Come on, off to bed!
Sarra. BY
