Tips for a Productive Sleep!
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Two hours before going to bed, screens (and the blue light from computers and other technologies!) should be turned off as to disconnect and enter into a sleep state and promote the secretion of melatonin (verified in cases of ADHD in children).
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The color of the bedroom matters, favor a soothing color to associate the room with sleep.
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Need to be cool (below 20 degrees depending on each person's comfort).
If possible, have air circulation. -
Need to be in the dark.
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Be careful with humidity (between 35 to 40%), you can open the window to let in humidity, as generally the outside air is more humid, except in January and February (when we get shocks) so humidify with plants.
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Be careful with the humidifier, clean it regularly... every two days (with dish detergent) to avoid colonization that is then released into the air and into the respiratory tract!
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To have good sleep quality, you need to reach deep sleep to recover (for parasympathetic regeneration): go to bed before midnight as the old folk wisdom says!
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The number of hours is individual, but often more than we think.
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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 heart coherence* and meditation before bed (no need to do it for long) help achieve quality sleep.
* Breathe for 5 minutes (enough to achieve the desired quality of sleep) following a rhythm of 5 seconds to inhale and 5 seconds to exhale and... you achieve heart 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 phone in airplane mode to avoid generating unnecessary waves around you... It makes a big difference! You feel like you're camping, or almost. Imagine that, I used to have blood pressure drops just after falling asleep. Really an unpleasant feeling. I didn't know what it was. I was looking elsewhere... and by chance I discovered that it was related to the “dirty” electricity that flows through the walls, even when the switches are off. For about 3 years now, I have been turning off most of the apartment's fuses before going to bed (except for the radiators in winter and the fridge) ... and my sleep is practically always cozy and restorative”.
