Preparing for sleep

Generally speaking, we can say that sleep quality is directly linked to the day's experience. The first thing to watch out for is your general lifestyle.

A good night's sleep is enhanced by : 

• consistent wake-up and bedtimes
• a constant number of hours of sleep
• anything to reduce stress  and anxiety
• consistent mealtimes (avoiding eating too much, too little or too late in the evening)
• regular moderate physical exercise, not too close to bedtime
• limiting consumption of products that excite the nervous system (caffeine, alcohol, theine...), especially in the evening
• avoid taking a nap

You also need to ensure that you sleep in a pleasant environment: bedroom temperature neither too high nor too low (18-20°), comfortable bedding, minimal noise and light..

Before going to bed, it's essential to set aside a period of calm and relaxation of at least 30 minutes, during which you shouldn't watch TV or do any mental work. During this period, a few tips can also help you get into condition for sleep:

• sedative herbal teas (lemon balm, chamomile, lime blossom, verbena, orange blossom, etc.)
• dairy products (glass of milk, cheese, yoghurt, etc.)
• a hot bath or shower to relax the muscles
• relaxation exercises to combat tension and contractures in certain muscles
• controlled, calm, deep breathing
• soft, soothing music at a low volume
• reading, provided there's not too much intellectual effort involved or too much suspense
• ...

Finally, if you want to stay in shape, it's also important to make sure you wake up properly. One of the first rules in this respect is to respect your sleep needs and your biological rhythm. Sleeping as long as possible doesn't always mean waking up on the right foot.

Furthermore, it's best to avoid breaking a cycle at any time and in any way, as waking up from REM sleep is very painful. Ideally, you should wake up to the sounds of your environment, which will only bring you out of sleep when it's very light.

What to do if insomnia persists?

It's best to break the vicious circle of "I must fall asleep at all costs": it's best not to insist, get up, go into another room and do something that's not very stimulating, then come back to bed.