Tips for profitable sleep!
- Two hours before going to bed, you should turn off screens (and the blue light from computers and other technologies!) to disconnect and enter a sleep state and promote the secretion of melatonin (also check in cases of children with ADHD).
- The color of the bedroom matters, favor a calming color to associate the bedroom with sleep.
- Need to be cool (below 20... depending on individual comfort).
- If possible, have air circulation.
- Need to be in the dark.
- Be careful with humidity (between 35 and 40%), you can open the window to let the humidity in, because generally the outside air is more humid, except in January and February (when we take shocks) so humidify with plants or...
- Be careful with the humidifier, clean it regularly... every two days (with dishwater) to avoid colonization which is then sent into the air and into the respiratory tract!
- To have good quality sleep, you need to go into the deep phase to recover (for parasympathetic regeneration): go to bed before midnight as the old popular wisdom says!
- The number of hours is individual, but often more than one thinks.
- Also promote conditions to help children sleep!!!
- If we sleep well, we will be more productive!!
- And the nap (20 to 30 minutes)
- Preparatory phase for quality sleep... and dreams!
- Breathing or cardiac coherence* and meditation before bedtime (no need to do it for a long time) help you sleep well.
* Breathe for 5 minutes (enough to get the desired quality of sleep) following a rhythm of 5 seconds to inhale and 5 seconds to exhale and... we arrive at cardiac coherence (which increases melatonin and the youth hormone!!!).
- And this is what one of you wrote on the Facebook page: "And I would add, turn off the electricity in the bedroom, put your cell phone in airplane mode so as not to generate unnecessary waves around you... It fixes it in a big way! It makes you feel like you're camping, or almost. Imagine that, I used to have a tendency to have pressure drops just after falling asleep. A really unpleasant feeling. I didn't know what it was. I was looking elsewhere... and chance made me discover that it was linked to the dirty electricity that circulates in the walls, even when the switches are closed. It's been about 3 years that I turn off most of the fuses in the apartment to go to bed (except for the heaters in winter and the fridge)... and my sleep is almost always cozy and regenerating. "
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