How to Sleep Better at Night? (8 Simple Tips)

The night is the time of relaxation and rest during the day. It is also the time when one can sleep, because sleep is one of the needs legitimate aspects of life. However, since it is not always easy to get a good night's sleep, you likely use various methods, with varying degrees of effectiveness, to help you sleep.
There is nothing wrong with falling asleep and doing so with pleasure. What is wrong is not being able to do it because it can put our health at risk! sleep disorders can sometimes be very unpleasant and have a negative impact on our body.

"Que signifie le « sommeil réparateur » ?" translates to "What does 'restorative sleep' mean?" ?

Restorative sleep It is sleep that allows you to feel refreshed as soon as you wake up. It helps to put your brain at rest. If, upon waking, the feeling of fatigue and drowsiness is still present, it can bother you throughout the day and can have many negative consequences on your body, your memory, and your mood. This is explained by the fact that you did not get good sleep, in terms of both quantity and quality.

What are the bad habits to eliminate ?

The cause of our insomnia can sometimes be the result of certain bad habits that we practice every day, so it is essential to eliminate them from our daily routine in order to achieve good sleep.

• Exclude coffee and tea from the afternoon onwards: To find sleep during the night, it is necessary to eliminate these stimulants from the afternoon onwards because our body needs several hours to completely eliminate caffeine. However, you can use alternatives such as Lupi coffee (non-stimulating lupin coffee) or herbal teas such as chamomile.
• Having dinner at a very late hour: Our body needs time to digest food. Digestion will cause an increase in heat, which will lead to a disruption of sleep.
• Avoid exercising in the evening: Physical exercises awaken your muscles and give you a boost of energy. That is why it is better to avoid exercising in the evening and opt to do it in the morning when you need the most energy. Alternatively, you can engage in a gentle practice like yin yoga.
• Taking a hot bath: Taking a hot bath before going to bed may sometimes seem like a good idea, without knowing the consequences. At nightfall, our body lowers its internal temperature to prepare for sleep. Therefore, it is best to take a warm bath (at 37°C) to soothe and relax our body.
• Working during the night: To find sleep quite easily, avoid stimulating your brain with mental work.

What is the right amount of sleep ?

Sleeping at night is a natural need for human beings. The same is true for all animals, because Sleep is an essential factor for health; it allows for recovery and the restoration of physical and mental performance., which allows us to feel better the next morning with improved performance at work.
The ideal amount of sleep during the night is generally between 6 to 8 hours. If you get a little more sleep, it will be a bonus for your health. Because the number of hours of sleep you get determines the quality of your sleep.
This amount varies depending on the individual and their needs. Some people can sleep for a shorter duration without significantly affecting the quality of their sleep. Others need to sleep for a longer period.

What are the different stages of sleep ?

Sleep is a very complex phenomenon that cannot be described in a simple and definitive way. Indeed, sleep is a physiological state that extends through a phase of more or less intense brain activity. Here are the different stages of sleep:

• Light slow-wave sleep: This is the first stage of our sleep, the transition between the state of relaxation and falling asleep. This phase is the gateway to sleep. It lasts a few minutes. During this stage, the person needs good conditions to fall asleep because if they are disturbed by noise or light, it becomes more difficult for them to fall asleep.
• Deep slow sleep: If the person is not disturbed during their light sleep, their sleep will deepen. During this phase, the person falls into a state from which it is difficult to awaken; they are deeply asleep. The body temperature drops, breathing slows down, and the body does not move. This phase represents 50% of total sleep, with a longer duration at the beginning of the night.
• Paradoxical sleep: This final stage corresponds to the time when we dream the most. It allows the regeneration of the nervous system and it is not long because it does not last more than half an hour. This stage corresponds to a paradox between deep sleep and wakefulness because brain activity is intense.

These different stages of sleep can "vary between each person" "and according to the person's age."

To determine if you had a restorative night's sleep, there are smartwatches that offer programs to analyze sleep, such as Apple Watch, Fitbit, Garmin, etc. Otherwise, if your sleep negatively affects your health by causing sleep apnea or respiratory problems, for example, you can undergo examinations at a sleep center.

8 tips for better sleep at night:

Here are some tips to consider if you want to sleep well at night and avoid sleep disorders:

• Choose a regular schedule for going to bed each night: Do not change your bedtime each night, as it is one of the main causes of sleep disturbances. Instead, set a specific bedtime and stick to it.
• Stay away from all your screens before sleeping. The blue light from all your electronic gadgets disrupts the production of melatonin. It is a very bad habit that deprives you of a good restorative sleep. It is similar to daylight, so you should avoid exposing yourself to it in the evening as it will promote your alertness rather than your sleepiness. Replace this habit with reading a good book before going to bed.
• Foster a good atmosphere for your room: The bedroom is a place for sleeping, so you need to gather all the necessary conditions for a good night's sleep. Among these conditions:
  - Maintain a temperature that does not exceed 18-19°C in your room.
  - Choose an adequate bed for sleeping.
  - Choose a room that is isolated from all outside noise.
• Practice yoga to relax: Intense physical activity is not recommended before going to bed; it is better to engage in a gentle activity to relax your muscles, unwind, and prepare your body for sleep.
• Choosing your evening meal wisely: The process of digestion requires energy, and eating a heavy dinner in the evening can disrupt your sleep. Conversely, if you eat a dinner that is too light or decide not to eat at all, you risk waking up in the middle of the night with a feeling of hunger. Compose your plate by prioritizing slow carbohydrates, reducing the amount of protein, and eating vegetables. Have your dinner at least 2 hours before going to bed.
• Sleep in the dark: To achieve better sleep quality, immerse your room in complete darkness by blocking out light with blackout curtains and closing the shutters, turning off all light sources in the room, or you can also wear a sleep mask.
• Avoid afternoon naps: If you suffer from insomnia, avoid long naps during the day and also avoid sleeping in on weekends. Set fixed times for waking up and going to bed to maintain your sleep-wake balance.
• Drinking herbal tea: There are many plants that promote sleep, such as: Linden, lemon balm, chamomile, hawthorn, and valerian. Passionflower is used as a sedative for insomnia, anxiety states, palpitations, and whenever a physical manifestation of anxiety is suspected.