lifestyle

15 simple tips to sleep well

It's happened to all of us: there's nothing more annoying than going to bed and tossing and turning! An incessant flow of thoughts, a devouring desire to check the notifications on your smartphone, the urge to get up again to go and have a last drink of water... There are many causes when you have trouble falling asleep. But fortunately, there are just as many tricks to curl up again in the arms of Morpheus. Discover the advice of Aurélie Canzoneri, naturopath. 

Why is sleeping well so important? 

If we need to sleep so much, it is because sleep is actually VITAL for every one of us. Indeed, it allows:

  • Allows the brain maturation and the recovery of the organism
  • Promotes memory and learning
  • Lowers blood pressure
  • Optimizes cell regeneration
  • Boosts the secretion of growth hormone
  • Strengthens the defences
  • Rests the nervous system
  • Regulates appetite

What if we don't sleep well?

Undeniably, the day is longer and fatigue is on the rise... We are also colder, our immunity drops and, as a reflex to compensate, we feel the urge to rush to eat sugar. It is also less known, but beyond an increased stress and a decrease in our mental performance, there is also a risk of weight gain.

15 tips to sleep well

  • Eat a light meal in the evening. 

  • À From 4 p.m. onwards, choose foods rich in tryptophan (a precursor of serotonin, which helps you fall asleep and relax) and magnesium, which facilitates the assimilation of the latter. They are found in brown rice, eggs, dark chocolate (yay!), bananas and nuts.

  • Listen to your breathing to better control it.

  • Start meditating: videos and podcasts can guide you.

  • Listen to sleep signals and don't fight falling asleep.
  • Unbeatable: read a book before going to bed.

  • Anxiety, eating too much, too many screens... Looking for the root cause of your problems will help you find a lasting solution.

  • Eliminate excitants that disturb the nervous system (tea, coffee...).

  • Some herbs in infusion can help you: passionflower, valerian, linden, lemon balm or lavender.

  • Nothing beats a good bath with a few drops of essential oils (lavender, orange blossom...).
  • Make sure you sleep in the dark, as darkness is essential for melatonin secretion.

  • Keep an eye on the temperature of the room: ideally, it should be between 18° and 20°.

  • Avoid screens at least 2 hours before bedtime.

  • Go to bed at a fixed time during the week... and at weekends!

Did you like this article? Then you should love "Digest better to feel better about yourself", from a previous Instagram live from Aurélie Canzoneri! For more information, you can contact Naturopath Aurélie Canzoneri: www.canzoneri-naturopathe.com

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