On average, we sleep a third of our life. Like eating and drinking, sleeping is one of the pillars that should not be neglected in order to live in good health. Here are 6 tips from famous Harvard University for a restful night’s sleep.
Between eating and sleeping, which activity do you prefer? Many will not hesitate to set their sights on a soft pillow and a soft duvet, especially when the moment is right for laziness, like Sunday morning. But this love for rest translates a fact that is however less pleasant. According to a survey conducted in 2016 by the National Institute for Sleep and Vigilance (INSV) as part of Sleep Day, a third of French people have at least one sleep disorder. To remedy this, we reveal the harvard tips to sleep better.
Why is sleeping well essential?
It is imperative to sleep well to have a good physical and psychological balance. However, we do not hesitate to scratch a few hours on our sleep by chaining the episodes of a Netflix series. Without realizing the harmful consequences on our health. Sleep disorders can cause stress, a lack of concentration or even weight gain, or even the onset of diabetes or high blood pressure. Rest is therefore vital for healthy living. Our brains need a break to regain energy and regenerate, just like our muscles and the rest of our body. Keeping it awake increases the chances of causing a heart attack, according to INSV: less than 5 hours of sleep per night would increase the risk of heart attack by 48% and stroke by 15%.
How do you sleep?
How many of us have already put our alarm clock back 5 minutes several times before we get up? If you feel like you have to delay waking up, your sleep may be light and not providing you with all the benefits you need to face your daily day energetically. It is very easy to tell if you are sleeping badly. In the morning, if you feel very tired, have a headache, or feel drowsy during the day, your sleep is certainly not restful. The causes can be multiple: stress, anxiety, bad daily habits (tobacco, coffee, screens, excess work …) or even a space that does not have all the conditions necessary for a good night’s sleep.
Harvard’s 6 tips for sleeping well
1 – Goodbye stimulants ending with “ine” before sleeping
Theine, nicotine, taurine and caffeine should be limited or even forgotten when bedtime approaches. The more you consume this type of product, the more you will be stimulated and your sleep will be disturbed. Alcohol should also be avoided before bedtime. Contrary to popular belief, alcohol does not put you to sleep and will wake you up several times during your night. Harvard recommends that you stop consuming stimulants, such as caffeine, 4 to 6 hours before bedtime and alcohol, 3 hours before.
2 – Build a cozy nest
Of course, the more protected and comfortable you feel in a little cocoon, the more restful your sleep will be. Prefer a quiet, dark and cool place. Adopt earplugs in case of noise disturbance and use curtains that do not let in a hint of light. On Harvard’s advice, the room temperature should be between 15.5 ° C and 24 ° C.
A difficult stage awaits people with pets. If your animals tend to wake you up at night, the solution is very simple, you have to stay away from them overnight. Your love for your cat will not be compromised if you no longer let him sleep with you.
3 – Integrate an evening routine
Establishing an evening routine an hour before bed will allow you to let go, little by little. You will relax and optimize the transition between the awakening phase and the sleep phase. Harvard prescribes a remedy that you might like: taking a bath will make drowsiness easier. No tub? A hot shower can also do the trick.
Take the time to read a book or enjoy a movie on TV (less stimulating than computer and smartphone screens) while enjoying an infusion as an alternative to tea. The principle is to relax. Harvard strongly advises against stressful and stimulating activities, so no work or conversations involving complicated topics. If you need to open up, write in a notebook and when you’re calm, put it aside.
4 – Listen to your body, don’t struggle!
Yes, it is sometimes difficult to face the temptation. Continuing with a book or series to enjoy the evening often puts us to the test of sleep. However, sleep is made up of several cycles and if you miss yours, it will be more difficult to fall asleep.
Conversely, if you do not feel the need to lie down, it is better not to force yourself. You may get frustrated if you don’t fall asleep as quickly as you want and you will start to feel stress. Havard recommends listening to your body and, if necessary, resuming relaxing activities while you feel tired enough to close your eyes.
5 – No feast before bedtime
No time to cook? Convenient and delicious, any excuse is good for eating a burger or a pizza. Eating a rich dish from time to time is possible but you have to be careful to lighten your daily dinners, because yes, a too heavy meal is synonymous with insomnia, according to Harvard. Better to eat light and a few hours before bed to promote sleep. On the other hand, do not deprive yourself either in case of a little hunger after the meal. Harvard doesn’t recommend snacks, but beware of foods that could interfere with your sleep.
6 – Sport is inevitable for good health!
Sport is the cure for many ailments. With exercise, you will sleep more soundly: it is an excellent way to let off steam and feel good fatigue. However, you must respect the periods of the day favorable to sporting activity. According to Harvard, exercise generates the stress hormone, so plan to jog or walk at least three hours before bed to reap all its benefits. The university even recommends exercising in the morning to make the most of daylight and optimize the wake-sleep cycle.
See also: Do you have trouble sleeping? Here are some exercises that should help you do this.
Lea Lecuyer
Every day, aufeminin’s editorial staff addresses millions of women and supports them in all stages of their lives. The aufeminin editorial staff is made up of committed editors and …