Reading a book, counting sheep… Have you tried everything but still can’t fall asleep? A survey carried out by Ipsos and published in 2018 revealed that 55% of French people slept badly. So how do you fix sleep problems? In an interview with British media Mirrorsleep experts have revealed their tips for falling asleep quickly.
Tips for getting quality sleep and falling asleep quickly
Even if fatigue is present, it can be difficult to find sleep. Here are the right things to do to fall into the arms of Morpheus.
Have a regular sleep pattern
Specialists recommend adhering to a regular sleep pattern, because “your body will naturally begin to calm down at the same time each night“.
As a reminder, the average duration of sleep for an adult is 8 hours, but some short sleepers are content with 6 hours of sleep. Conversely, “heavy sleepers” need 9 to 10 hours of sleep to feel fully rested, specifies the National Institute of Sleep and Vigilance (INSV).
Avoid screens and light sources
For some, scrolling on their phone before sleeping has almost become a ritual. However, to sleep quickly, it is recommended to avoid all kinds of light sources. “Melatonin is also affected by light sources, including televisions, phones, and tablets; you should therefore avoid using these devices before sleeping. A dark room is excellent for the production of melatoninbecause the pineal gland reacts to darkness by secreting the hormone“, explain the experts.
Advice corroborated by Dr Séverine Brune, in an interview with Current wife : “To relax in the evening, we tend to watch videos with a phone or tablet close to our eyes. But the brightness of these gadgets will thus block melatonin, which will have harmful consequences on the mechanisms of sleep.“.
Focus on muscle relaxation
Another tip: try to relax before sleeping. “Focusing your mind on your muscles rather than other thoughts could help improve sleep and anxiety because it helps you fall asleep faster“, specify the specialists.
However, if you find that you are still having trouble falling asleep, do not hesitate to make an appointment with a health professional.
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