Getting enough sleep is a key to good health, both physical and mental. However, we are not all equal when it comes to sleep: some of us may have difficulty falling asleep, or we may experience nighttime awakenings.
So, what are the keys to a successful night? How to get restful sleep? What solutions to sleep well? Here are the top 5 tips for sleeping well.
1 - Avoid caffeine, theine and screens before sleeping
You know it, but it's worth repeating: coffee, tea, alcohol, tobacco and screens are enemies of sleep. They delay falling asleep and increase nighttime awakenings.
A study on the effects of caffeine, published in the journal Science Translational Medicine, reveals that drinking a double espresso 3 hours before bed delays the internal circadian clock, which regulates the sleep-wake rhythm. Nights will therefore be less restful. Stimulants such as coffee and tea should be avoided after 3 p.m.
In addition, sleep can be significantly disrupted by activities such as television, video games, or smartphones. Indeed, these devices emit a blue light that inhibits the production of melatonin. However, melatonin is a hormone involved in the synchronization of the sleep-wake cycle and the regulation of our biological rhythms. It is therefore better to turn off all screens at least 1 hour before going to bed.
2 - Have a good mattress, a mattress that suits you
According to the Actimuscle clinical study initiated by the Association for the Promotion of Bedding, in collaboration with Professor Damien Léger and the European Sleep Center, new bedding reduces muscle activity during sleep by up to 3 times and can divide the number of micro-awakenings by 2.
An uncomfortable mattress can be the source of your sleepless nights. The discomfort of your mattress can be due to its lack of softness, lost as it is used, or even its size. Given the increasing average size of the population, it is recommended to have a mattress of length 200 cm, unlike the standard size 140 x 190 cm still ubiquitous today. The width of the mattress depends on both your body shape, the number of people (single, couple, with baby) and the personal space sought to sleep comfortably, the widths can vary from 140 to 200 cm through 160 and 180 and other less standardized sizes.
If you're experiencing poor sleep, muscle fatigue, or other sleep-related issues, it's important to recognize the signs that it's time to upgrade your mattress. Test your mattress before you upgrade and choose one based on your height and weight (learn more by reading this article).
Furthermore, it is recommended to change your mattress every 5 to 10 years.
3 - Try a new pillow
The pillow is often overlooked among bedding items, wrongly. Having a pillow with balanced padding and suitable firmness contributes considerably to comfort and therefore to quality sleep.
Having a good pillow ensures that your head is properly aligned with your neck to avoid any cervical or dorsal torsion, which can cause stiffness, muscular or back pain, stiff neck, etc. when you wake up.
By properly aligning the cervical vertebrae and the head, the pillow provides effective support for your cervical muscles. Thus, it allows your muscles and spine to relax for optimal rest and blood circulation.
Depending on your sleeping position: on your stomach, on your back or on your side; it is necessary to choose a different pillow thickness. Indeed, to ensure good head-neck alignment, it is recommended to sleep on a more or less thick pillow.
For a stomach sleeper, we recommend choosing a flat pillow. If you sleep on your side, choosing a thicker pillow with firm comfort will be more suitable. When sleeping on your back, it is a matter of preference, so we recommend testing different thicknesses and firmness of pillows that give you the desired feeling of comfort.
Typically, pillows should be changed after 12 to 18 months of use.
4 - Sleep in a room at a good temperature
Room temperature and sleep are closely linked.
According to a study by the National Institute of Sleep and Vigilance (INSV), a bedroom should have a temperature between 16°C and 18°C for a person to sleep well.
A cooler room improves the quality of sleep because it improves respiratory comfort.
5 - Sleeping in complete darkness
Choosing to sleep in total darkness, with the shutters closed and all light sources turned off, has a real influence on sleep and the activity of the human body.
In the absence of light, melatonin is secreted by the brain to promote sleep. Indeed, this hormone has the characteristic of reducing blood pressure, blood sugar and body temperature, these elements being essential for quality sleep.
