Cinq conseils pour mieux dormir – Business Mirroseptembre 1, 2019
An overlooked aspect when chasing one’s fitness goal is the need for adequate rest and recovery. While for the most part, we focus on exercise and nutrition, just as important is the need for our bodies to reboot in order to be in tip top shape for the next day.
We all know that getting quality sleep in the proper amounts is essential for us to be at our absolute best mentally and physically. As to how many hours we need in a day, this may vary from person to person but anywhere between seven to nine hours is optimal for most adults.
While some people may physically lack time to log in those prescribed sleeping hours, others, for a variety of reasons have difficulty getting some shut eye. For those folks, here are some of the things we can try to send us to dreamland soonest.
1 Avoid caffeine close to bedtime. Caffeine can be your best friend for that jolt of energy when you need to crank out that extra set of squats, or to work extra hours to finish that report. But, too much caffeine, especially if taken too close to bedtime, may hinder us from falling asleep as it stimulates the central nervous system and may prevent the body from reaching a relaxed state. If caffeine is keeping you up, try avoiding it around six hours before bedtime.
2 Sleep on a fixed daily schedule. Indeed, we are creatures of habit. Whenever possible, try to sleep and wake up at the same time every single day. That way, we train our bodies to function on a set loop, aligning itself with sunrise and sunset. Consistent sleeping times have been proven to improve long-term sleep quality.
3 Expose yourself to bright light during the day. Yes, sunning ourselves during day time not only gives us a healthy dose of Vitamin D, but it can also make you sleep better at night. No natural sunlight? Even artificial bright lights will help. Studies have shown that people with insomnia who exposed themselves to either natural or artificial light for two hours a day had a marked improvements in sleep quality and duration.
4 Avoid alcohol. Contrary to what many of us believe that an alcoholic drink or two will help lull us into restful sleep, consuming alcohol can, in fact, decrease the body’s nighttime melatonin production. This may disrupt sleep patterns, preventing us from getting quality sleep.
5 Clear your mind and relax. You’ve had a particularly busy day at work and your hyper-active mind just refuses to slow down. Thoughts and scenarios race through your head one after the other, just as you plan to get some sleep. It is important that we know how to put closure to a busy day by clearing our minds by doing things that will help us relax. Of course, there will be different triggers for different people. Maybe a massage, or listening to soft, relaxing music. Or perhaps a warm bath, meditation or deep breathing. Put yourself at ease and let sleep take over.