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With the hectic pace of modern life and the international context, sleeping well is easier said than done.
However, there are “tricks” that can help you fall asleep. Lisa Martin, a psychotherapist at Priory Mental Health Center, shared six of her top tips on the matter.
Ditch the devices
It’s important to avoid phones, tablets and laptops in the hour before bedtime, as light of any kind can affect melatonin and throw your body clock out of whack.
“Exposure to blue light near bedtime from a smartphone, tablet, or computer affects hormones that control the brain, confusing it to think it’s the day, she said. This affects the hormones that regulate sleep. This can mean shorter, or poor quality sleep, which leads to waking up feeling tired. »
Avoid stimulants
Nicotine and caffeine should be avoided within two hours of bedtime.
“Caffeine is not only found in coffee, but also in tea, chocolate and soft drinks. Avoid eating late at night, or drinking alcohol, which dehydrates you and can make you wake up and go to the bathroom frequently,” says the expert, who advises: “Drink chamomile tea or hot milk instead. 20 minutes before you want to fall asleep”. If you have trouble sleeping, avoid taking caffeine beyond lunch.
Declutter your room
Organize your bedroom to make it as comfortable and quiet as possible.
“It’s also a good idea to reposition your alarm clock because if you can easily see the time, it can cause stress. If need be, turn it around and don’t be tempted to look,” suggests the therapist.
Take time to relax
Doing meditation or breathing exercises can really help you relax.
“You can also make yourself a 30-minute playlist of light, classical music that induces relaxation and sleep,” said Lisa Martin. Opinions are divided on the usefulness of a hot bath or a shower. If you take one, it will preferably be no later than 90 minutes before bedtime.
Keep a regular schedule
While it can be tempting to sleep in on the weekends, it can disrupt your routine during the week. “And don’t take a nap. It keeps you tired by the time you go to bed,” Lisa Martin said. But the advantage of micro-naps has been shown to fight once morest stress.
Manage stress
Try not to dramatize situations. “If something is causing particular anxiety, keep a notebook by your bed and write down what is causing the stress. Put it in a drawer in the bedside table and leave it until morning,” adds the psychotherapist.