Good sleep is important, it allows our brain to rest, record information and “cleanse” the waste and toxins accumulated during the day. Sleep also contributes to the management of emotions.
The sleep cycle lasts 90 minutes and has three main phases:
- light slow sleep : it is the moment when one wakes up easily.
- deep slow sleep : we will wake up with difficulty, we no longer react to external stimuli.
- paradoxical sleep : the moment when we dream.
Did you know ? Insomnia can be genetic!
Here are the tips for faster and more restful sleep.
Sleep in the dark!
It may be a detail for you, but for sleep it means a lot… The external light will be perceived by our retina which will transmit a message to the hypothalamus (an area of the brain) then pass through the pineal gland, this is where melatonin is secreted, also called the sleep hormone that helps us fall asleep! But with the lights on and the screens (phone, computer, television), the message sent to our brain will be that it’s not time to sleep! So favor dim light and avoid screens before falling asleep… in the dark!
Relaxation and evening habits
Find what soothes you in the evening before falling asleep, for some it will be relaxing music, for others it will be reading or listening to ASMR videos!
Have regular hours of sleep
Get used to sleeping at regular hours gradually, your body is smart, it will even wake up just before you wake up!
Chamomile essential oil
If you can’t sleep because of superfluous thoughts, this essential oil in olfaction will produce a relaxation and sleep effect. To breathe during relaxation exercises for 10 minutes.
Melatonin
To help fall asleep and regulate the sleep of those who sleep too late, the short-term use of a melatonin food supplement can be a solution to rebalance your sleep.
Attention, contraindications for pregnant or breastfeeding women, children, adolescents, people who suffer from autoimmune or inflammatory diseases or even epilepsy, asthma, behavioral, mood or personality disorders… It is also to be avoided by people with a job that requires a lot of vigilance! It is therefore essential to have the opinion of a doctor.
Sleep food supplement, Laboratoire Giphar, melatonin with dry extracts of chamomile flowers and passionflower leaves, 30 capsules, €7.93
Disordered sleep can have an impact on our health and our mental balance, take care of your sleep, it also plays a role in our immunity and aging.
Jeanette Atme Daou