When you sleep well, you are in good shape during the day.
Conversely, a bad night often results in a bad day: you are tired as soon as you wake up, you are in a bad mood and you have trouble concentrating.
Poor sleep can be linked to a mattress that is too old, but also to bad habits at the end of the day.
To try to remedy this, you can look at our four easy-to-implement tips for enjoying better sleep.
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4 tips to improve your sleep
Check the quality of your mattress
If you sleep poorly, the first thing to do is ask yourself about the age and condition of your mattress.
If you've had it for at least ten years, it may be time to change it: this is the average lifespan of a mattress.
If it is less old, it may be of poor quality: if you feel it sag when you go to bed, or you feel its springs or the slats of the bed base behind your back, it's bad sign!
Changing mattresses then becomes essential: if your budget allows it, treat yourself to a quality model, with shape memory, pocket springs, or hybrid.
Choose a thick mattress, preferably.
You will quickly see the difference.
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Avoid screens and caffeine
Computer, tablet and smartphone screens emit blue light which tends to disrupt the body's circadian cycle.
If you're still using screens just minutes before you go to bed or even in bed, your body fails to identify what time of day it is, which inhibits the secretion of melatonin, the sleep hormone.
Ditch your screens at least two hours before you go to bed to allow your body to prepare for the night.
Along the same lines, stop drinking coffee no later than 3 p.m. in the afternoon.
Caffeine is a powerful stimulant, which can keep you up at night even if you go to bed late.
Better to avoid giving your body a good reason to stay alert: it's the best way to not be able to fall asleep.
Sleep in a nice room
Even with a great mattress, your sleep can be disrupted if your bedroom isn't optimized for a good night's sleep.
This notably involves tightly closed shutters and the total absence of light: a simple power strip light can illuminate the room enough to prevent you from sleeping!
Silence is also important: if your smartphone is plugged in in your room, put it on silent.
The temperature is also important: the ideal temperature for sleeping is considered to be 18°C.
Before going to bed, open the window and lower the heating if necessary.
If the air is too dry, you can add a humidifier to the room for more comfort.
Reduce your stress
If you are one of the stressed people who already think about tomorrow when you go to bed, you may have trouble falling asleep due to anxiety that disturbs your heartbeat.
In this case, try doing heart coherence exercises: take a deep breath, hold your breath for five seconds, then exhale deeply.
Repeat the operation for about ten cycles to calm yourself down.
This should help you sleep.
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