Finding sleep can sometimes be a difficult task. If you’re one of those people who can’t get to sleep, this article is for you. We give you our top tips for better sleep, with the help of Dr Léa Guibentif, GP and homeopath.
1. Have a regular bedtime
Humans are creatures of habit. If you have a regular bedtime and an ‘evening routine’, your body will naturally start to send you sleep signals when the time comes. To start with, it’s best to set a bedtime (not too early, not too late) and then over time you’ll naturally feel that it’s time to go to sleep. Adopting a bedtime routine can be very beneficial in helping you to fall asleep. You could also consider including homeopathy in your routine, some of which are known to help combat sleep disorders.
2. Don’t take long naps
If you need a nap, choose one that lasts between 20 and 30 minutes (the good old ‘turbo nap’). If it lasts longer, it risks disrupting your sleep at night. Above all, don’t feel guilty about needing a bit of sleep. The only exception to the rule is when you need to make up for a sleepless night.
A short nap has lots of advantages: it increases alertness, concentration and memory. Go and convince your boss to set up a cot at the back of the meeting room!
3. Avoid doing intensive sport in the evening
If you do sport on your way home from work or school, it’s best not to do it too late. Intensive sport will wake you up and prevent you from sleeping. In any case, we advise you to plan your exercise 2 hours before going to bed. If that’s not possible, prefer a low-intensity sport: yoga, pilates, stretching, walking, etc. By the way, exercising every day will help you sleep better!
4. Do not take a hot bath
If you want to sleep better and fall asleep easily, you should avoid taking baths. Dr Léa Guibentif explains that hot baths are energising. They will make it harder for you to fall asleep.
5. Refrain from drinking energy drinks
If you’re having trouble falling asleep, stimulants should be avoided at all costs! These include coffee, tea and soft drinks (especially Coca-Cola). The same applies to sugar in general.
6. No television or computer in the room
We can’t stress this enough: no screens in the bedroom! What’s more, we advise you to put down your phone one or two hours before going to bed. Screens make your brain hyperactive, preventing you from falling asleep.
7. Listen to sleep signals
This goes back to our first point. When you feel the signals of sleep, rush off to bed! The best thing is to be ready for bed: once you’ve finished eating your evening meal, go and brush your teeth. That way, at the first sign of sleep, you can get under the comforter as quickly as possible.
Signals of sleep are heavy eyelids, feeling cold, a heavy body and the urge to yawn. If you’re not used to them, it may take a little practice to recognize them, but above all to listen to them. But after a while, it will become natural!
8. Don’t drink too much in the evening
If you have trouble sleeping, it’s best to avoid drinking too much 2-3 hours before bedtime. This could wake you up in the middle of the night. After your pee break, you may find it difficult to get back to sleep. Herbal teas and tea also count!
9. Lower the temperature in the room
To optimize your ability to fall asleep, remember to keep your bedroom at a lower temperature than the rest of your home. This will allow your body to lower its temperature and help you fall asleep.
10. Don’t stay in bed
Time for bed. 15, 20, 30 then 40 minutes go by. You realize that sleep is a long way off. Instead of tossing and turning in bed, get up! Go and sit on the sofa, put on a soft light and do something relaxing: reading, knitting, meditating… as soon as you feel tired, go back to bed. This may not seem very intuitive, but it has the advantage of preventing you from getting frustrated in bed (which would delay your falling asleep).
💡Why not try homeopathy?
Homeopathy can be a real ally for sleep disorders. Don’t hesitate to visit a homeopath who can prescribe the treatment you need. Of course, you can try homeopathy on your own to start with.
