7 simple tips to sleep better

You went to bed at a reasonable hour, you do not drink stimulants, you shut your screens 30 minutes earlier, you are not too hot, not too cold, the humidity of the room is perfect, your children make their nights and your spouse does not snore ... But you do not sleep.

You may have tried everything, but it's worth checking out. And above all, there at 3 am, you have nothing else to do. you want to sleep better you are in the right place . Here are 8 tips
to sleep better.

1-Adopt regular schedules:
Our bodies like to have small routines. It helps to find a rhythm and stabilize. Any program of change can be both dynamising, but also disrupt our internal clock.
even if you do not close the eye the minute you lie, establish a time you're in bed and you read, listen to music or talk to your partner can only be beneficial.

2-Waking up gradually:
How do you sleep well if the alarm is a test? Nobody likes when her alarm rings, but you can choose to live better this crucial stage of your day.
         Our 4 tips to better wake up for better sleep  afterwards:

❖ choose a musical and not too strong revival;

❖ take the time to stretch extensively;

❖ take a good breakfast, not too rich to not launch a digestion process that will tire in the early hours of the day!

3-Take a nap to recover:

After lunch, especially if the night was short, it is not uncommon to nosedive. At the office, not to lie down or sleep discretely..

Still, close your eyes a while to recharge your batteries for the rest of the afternoon. In addition, nap keeps the body in good shape and at night, falling asleep will not be waiting.

Sitting at your workstation, when you feel the first effects of fatigue after the lunch break:

❖Allow yourself a few minutes of rest before the official resumption.

❖ Put your head in your hands and close your eyes.

❖Stay 5 to 20 minutes thinking of a quiet, cool place.

❖Raise the head gently stretch your neck and drink a glass of water.

4-light dinner to sleep deeply!

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   ❖Privilege the carbohydrates (rice, pasta) that are digested slowly overnight.

   ❖Eat at least 2 hours before bed (not digest elongate).

   ❖Avoid fat and alcohol.

   ❖If you take a hot drink, opt for a decaffeinated or herbal tea.

5-Read rather than watch TV

The screens (TV, consoles, PC) are stimulants that will not help you sleep. Half an hour before bedtime, you have to prepare a quiet and relaxing environment. Switch off tablet computer and smartphone, choose a novel or a comic book and find the pleasure of reading in bed!

The ideal climate for reading a book under the duvet:

    ❖A temperature close to 17 ° C;

    ❖The window closed to prevent outside disturbances;

    ❖Plush pillows behind the head, the feet warm. 

6-Regular physical activity:

to sleep well, you have to sweat! Regular physical activity, whatever the time of day, but especially at night, helps calm the body. Not only sport promotes sleep, but it improves the physical and mental abilities during the day.

    ❖When we do sport, the body stimulates hormones, such as adrenaline.

    ❖These hormones warm the body by burning energy.

    ❖After sport, a cool shower, breathing exercises and stretches bring down the temperature.

    ❖The body is completely relaxed and ready for a long and restful sleep.