Sleeping well can be learned. Stress, anxiety, poor daily routines, or even certain eating habits can disrupt the onset and quality of sleep, which can have long-term impacts on your 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
It's well known that stress is the enemy of a good sleeper. To avoid going to bed with a head full of thoughts, which can only contribute to insomnia, Harvard researchers have recommended practicing yoga daily. Meditating for 15 minutes each evening promotes relaxation and helps relieve tension. To rest your mind, it's recommended to establish a fifteen-minute yoga routine, to be practiced every night before bed!
3. Avoid alcohol
While alcohol is known to promote sleep onset, 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, working to reorganize memory. Reducing REM sleep can impair concentration, physical abilities, and memory. Alcohol is also blamed for triggering wakefulness, promoting headaches, sweating, snoring, and more.
4. Do not consume energy drinks after 4 p.m.
Coffee, tea, energy soda... While these drinks are often helpful 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), which have calming properties.
5. To spend oneself
Exercise is beneficial for sleep because it helps prolong the duration of slow-wave sleep. Exercise plays a vital role because it triggers a spike in body temperature, allowing you to feel awake. This spike will then decrease, leading to a feeling of fatigue and exhaustion, which will promote sleep.
6. Incorporate carbohydrates into dinner
Carbohydrates and starchy foods (pasta, bread, rice, etc.) promote the production of serotonin, the happy hormone known to regulate mood and behavior. Consuming them shortly before bed, during dinner, helps you 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, as humans aren't designed to sleep during the day. Avoiding screens in the evening is therefore an effective way to fall 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 offer many benefits.
The brand currently offers two mattress models: Alba Original and Alba Pearl. The original mattress is made up of a 100% natural latex base and high resilience foam in depth.
The Alba Pearl model is made of 100% natural latex, providing progressive comfort. Its two layers of latex of varying densities provide a soft feel while providing firm, deep support.
Both products feature seven comfort zones strategically positioned around the body, keeping the spine straight and preventing back problems. The removable, machine-washable cover is made from OEKO-TEX-certified Tencel. Also known as lyocell, this natural material derived from wood pulp is often compared to silk for its lightness and strength.
What are the benefits of Alba products?
- Genuine natural: Legally, mattresses containing only 85% natural sap are allowed to be called "100% natural" mattresses. At alba, the limit has been pushed to the maximum to avoid misleading you. Since rubber tree sap is liquid in its natural state, it is impossible to manufacture a mattress made entirely 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
- Safe to use: Rubber tree sap is naturally hypoallergenic, antibacterial, and anti-mite, and requires no chemical treatment. It's recommended for allergy sufferers. It's also safe for those with latex allergies, as it's 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, making them much more durable than other types of fillings, whose comfort declines significantly after 5 years.
- An airy and absorbent material: the latex in 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.
