Sleeping well can be learned. Stress, anxiety, a bad daily routine or certain eating habits can disrupt falling asleep and the quality of sleep, which can have long-term impacts on health. Here are 8 tips for sleeping well!
1. Prioritize regularity
To fall asleep more easily, you need to regulate your internal clock: by going to bed and waking up at the same time every day, the body creates a sleep rhythm that it adapts to. This also applies to meals: eating at the same time and regularly will only be beneficial for the body.2. Meditate
Stress is the enemy of a good sleeper, it is well known. To avoid going to bed with thoughts in your head, which can only promote insomnia, Harvard researchers have recommended the daily practice of yoga. Meditating for 15 minutes every evening promotes relaxation and helps relieve tension. To rest your mind, it is advisable to set up a fifteen-minute yoga routine, to practice every evening before bed!3. Avoid alcohol
While alcohol is known to help you fall asleep, it is actually very harmful to sleep. Alcohol reduces the duration of REM sleep, the dream phase. During REM sleep, the brain becomes more active, it works to reorganize memory. Reducing REM sleep can harm concentration, physical abilities and memory. Alcohol is also blamed for causing wakefulness phases, headaches, sweating, snoring, etc.4. Do not consume energy drinks after 4 p.m.
Coffee, tea, energy soda... While these drinks are often useful during the day, they are very harmful to sleep and should not be consumed after 4 p.m. Caffeine or theine, in particular, stimulate and accelerate the functioning of the nervous system. If you feel like having a hot drink in the evening, you should opt for natural infusions, preferably organic (chamomile, verbena), with calming properties.
5. To spend oneself
Sports activities are beneficial for sleep because they help extend the duration of deep slow-wave sleep. Sports play an essential role because they trigger a peak in body temperature, allowing you to feel awake. This peak will then decrease and lead to a feeling of fatigue and exhaustion, which will promote falling asleep.6. Incorporate Carbohydrates into Dinner
Carbohydrates and starchy foods (pasta, bread, rice, etc.) promote the production of serotonin, a happiness hormone known to regulate mood and behavior. Consuming it shortly before going to bed, during dinner, allows you to fall asleep more quickly. However, be careful with fried foods, which are too rich and make digestion more difficult.7. Ban screens
Phones and computers emit blue light, which tricks the brain into thinking it's daytime. This disrupts the internal clock, because humans aren't designed to sleep during the day. Avoiding screens in the evening is therefore an effective method for falling asleep more easily!
8. Think about the alba mattress
The sleeping environment is obviously an extremely important factor for healthy and easy sleep. Alba mattresses align many advantages.The brand currently offers two mattress models: Alba Original and alba pearl. The original mattress is composed of a 100% natural latex base and high resilience foam in depth.
The alba pearl model is composed of a 100% natural latex welcome and support allowing progressive comfort. Indeed, its two layers of latex of different densities give it a soft welcome but a firm support in depth.
Both products have 7 comfort zones located at strategic points on the body, allowing the spine to remain straight and thus avoid back problems. The cover, removable and machine washable, is made of OEKO-TEX certified tencel. Also called lyocell, this natural material derived from wood pulp is often compared to silk due to its lightness and resistance.
What are the benefits of alba products?
- Real natural: Legally, mattresses containing only 85% natural sap are allowed to be called "100% natural" mattresses. At alba, the slider has been pushed to the maximum so as not to mislead you. Since rubber tree sap is liquid in its natural state, it is impossible to manufacture a mattress composed solely of it. The maximum proportion of rubber tree sap for a mattress is 98%: this is what Maison alba has decided to offer its customers
- A safe composition: rubber tree sap naturally has a hypoallergenic, antibacterial and anti-mite composition without needing to be chemically treated. It is recommended for people suffering from allergies. It is also not dangerous for people allergic to latex, because it is completely natural!
- Unbeatable longevity: Compared to other technologies such as memory foam or pocket springs, the longevity of natural latex is unbeatable. Alba mattresses maintain their quality for 10 to 20 years, and are therefore much more durable than other types of fillings, whose comfort drops sharply after 5 years.
- An airy and absorbent material: the latex of alba mattresses allows air to circulate, allowing constant thermoregulation: the mattress remains fresh and airy.
- Strong sleeping independence: the partner's movements are absorbed and not felt. The comfort of latex is also recognized by professionals, such as physiotherapists and osteopaths.
