Réveils fréquents, difficultés d’endormissement, votre sommeil est perturbé ? Pourtant, quelques règles simples peuvent vous aider à retrouver le sommeil dont vous rêvez. Voici cinq conseils qui devraient vous aider à ne pas devenir insomniaque…1 - Respectez votre sommeil
Vous avez du mal à vous endormir le soir ? Peut-être, tout simplement, ratez-vous votre heure d’endormissement, parce que vous tenez à voir la fin du film, à terminer votre livre ou parce que vous êtes avec des amis. Comme le sommeil est organisé en cycles d’environ une heure trente, si vous ratez votre «train», il vous faudra attendre le prochain. Vous risquez donc de vous tourner et retourner dans votre lit sans parvenir à raccrocher les wagons ! De la même façon, si vous êtes du soir, inutile de vous coucher avec les poules, vous ne parviendrez pas à vous endormir ! Quand vos yeux picotent, que vous baillez et frissonnez… C’est l’heure, filez ! Ensuite, essayez, dans la mesure du possible, de vous coucher et de vous lever chaque jour approximativement à même heure. Si vous malmenez votre sommeil (coucher 11 heures en semaine, 4 heures du matin le samedi, lever 14 h, etc.), il sera de plus en plus difficile.
2 - Trouvez la bonne températureVous prenez un bain chaud le soir pour vous calmer et vous préparer au sommeil ? Erreur ! Quand il se programme pour dormir, l’organisme, à l’inverse, diminue sa température interne. Il vous faut donc aller en ce sens, et vous offrir plutôt un bain (ou une douche tiède, 37°C au maximum, pour vous apaiser. Dans votre chambre, baissez également la température à 20°C. Et dormez avec les pieds au chaud ! Des scientifiques viennent en effet de démontrer que réchauffer ses extrémités favorise la vasodilatation des petits vaisseaux, ce qui favorise l’endormissement. Réhabilitez les chaussettes au lit !
3 - Dînez léger
Une digestion difficile contrarie le sommeil, alors évitez les dîners lourds avant de filer au lit. Proscrivez la viande rouge, les plats épicés, l’alcool, le café et le thé. Préférez des crudités, du pain blanc, des pâtes, du poisson et des légumes, et tous les produits laitiers qui contiennent du tryptophane, substance à partir de laquelle est fabriquée la sérotonine, hormone de la tranquillité et de l’endormissement ! Dînez le plus tôt possible (dans l’idéal, deux heures avant le coucher). Buvez une tisane de plantes (tilleul, verveine, camomille ou fleur d'oranger, mais aussi passiflore, valériane, aubépine et houblon, efficaces contre la nervosité), ou un verre de lait tiède qui exerce un effet sédatif.
4 - Aménagez votre nid
Vous dormez mal ? Mettez immédiatement au rencard votre télévision si elle trône au pied de votre lit : c’est une des premières mesures prônées par les spécialistes du sommeil. De la même façon, votre bureau ne doit pas être votre chambre… Encore pire si vous travaillez sous la couette ! Une chambre est un endroit pour dormir, pas une salle multi-activités ! Quant au lit lui-même, c’est un élément essentiel : difficile de vivre des nuits de rêve quand on dort sur un matelas déformé ou que le moindre mouvement de son compagnon de chambrée vous fait sursauter. Un matelas se change tous les 10 ans, quel âge a le vôtre ? Ajoutez à votre panoplie des bouchons d’oreille (si votre conjoint ronfle).
5 - Ne vous "prenez pas la tête"
Certaines activités intellectuelles perturbent fortement le sommeil, s’il est fragile. Evitez ainsi la télévision, les jeux vidéo et tous les soucis : impôts, comptabilité, copies à corriger… A bannir aussi, les disputes conjugales ! Rien de tel pour s’énerver, puis ressasser sur l’oreiller et mal dormir !
Isabelle Delaleu
The five rules for sleep
Frequent awakenings, difficulty falling asleep, your sleep is disturbed? Yet a few simple rules can help you find the sleep you crave. Here are five tips that should help you avoid becoming insomniac ...
1 - Respect your sleep
Having trouble falling asleep at night? Perhaps, quite simply, you miss your hours of sleep because you keep seeing the end of the film to finish your book, or because you're with friends. As sleep is organized in cycles of around half past one, if you miss your "train", you should wait for the next. So you may turn and you return to your bed without being able to hang the cars! Similarly, if you are in the evening, no need to sleep with the chickens, you will not be able to fall asleep! When your eyes sting, you shiver and yawn ... It's time, spin! Then try, as far as possible, going to bed and wake up every day at approximately the same time. If you abuse the sleep (sleeping 11 hours on weekdays, 4 am on Saturday, up 14 h, etc.). It will be increasingly difficult.
2 - Find the right temperature
You take a warm bath at night to calm you and prepare you for sleep? Error! When it is programmed to sleep, the body, in contrast, reduces its internal temperature. You need to go in this direction, and offer instead a bath (or a warm shower, 37 ° C maximum, to soothe you. In your room, also turn down the temperature to 20 ° C. And sleep with your feet hot! Scientists have indeed shown that heat ends promotes vasodilation of small vessels, which promotes sleep. Rehabilitate socks in bed!
3 - Dine lightweight
An indigestion upset sleep, so avoid heavy dinners before running off to bed. Outlaw red meat, spicy foods, alcohol, coffee and tea. Prefer raw vegetables, white bread, pasta, fish and vegetables and all dairy products contain tryptophan, a substance from which is made of serotonin, a hormone of peace and sleep! Dine as soon as possible (ideally, two hours before bedtime). Drink a tea made from plants (lime, lemon verbena, chamomile, or orange blossom, as well as passion flower, valerian, hawthorn, hops, effective against nervousness), or a glass of warm milk which has a sedative effect.
4 - Set up your nest
You sleep badly? Immediately turn your television on the shelf if it stands in the foot of your bed: it is one of the first steps advocated by sleep specialists. Similarly, your office should not be your room ... Even worse if you work under the duvet! One room is a place to sleep, not a multi-activity hall! As for the bed itself is an essential element of the nights hard to live a dream when you sleep on a mattress distorted or the slightest movement of his roommate makes you jump. A mattress is changed every 10 years, how old is yours? Add variety to your ear plugs (if your spouse snores).
5 - Do you "not take the head"
Some strong intellectual activities disturb sleep, if it is fragile. Avoid and television, video games and all concerns: taxes, accounting, copies correct ... A ban also domestic disputes! Nothing better to get excited and then dwell on the pillow and sleep badly!
1 - Respect your sleep
Having trouble falling asleep at night? Perhaps, quite simply, you miss your hours of sleep because you keep seeing the end of the film to finish your book, or because you're with friends. As sleep is organized in cycles of around half past one, if you miss your "train", you should wait for the next. So you may turn and you return to your bed without being able to hang the cars! Similarly, if you are in the evening, no need to sleep with the chickens, you will not be able to fall asleep! When your eyes sting, you shiver and yawn ... It's time, spin! Then try, as far as possible, going to bed and wake up every day at approximately the same time. If you abuse the sleep (sleeping 11 hours on weekdays, 4 am on Saturday, up 14 h, etc.). It will be increasingly difficult.
2 - Find the right temperature
You take a warm bath at night to calm you and prepare you for sleep? Error! When it is programmed to sleep, the body, in contrast, reduces its internal temperature. You need to go in this direction, and offer instead a bath (or a warm shower, 37 ° C maximum, to soothe you. In your room, also turn down the temperature to 20 ° C. And sleep with your feet hot! Scientists have indeed shown that heat ends promotes vasodilation of small vessels, which promotes sleep. Rehabilitate socks in bed!
3 - Dine lightweight
An indigestion upset sleep, so avoid heavy dinners before running off to bed. Outlaw red meat, spicy foods, alcohol, coffee and tea. Prefer raw vegetables, white bread, pasta, fish and vegetables and all dairy products contain tryptophan, a substance from which is made of serotonin, a hormone of peace and sleep! Dine as soon as possible (ideally, two hours before bedtime). Drink a tea made from plants (lime, lemon verbena, chamomile, or orange blossom, as well as passion flower, valerian, hawthorn, hops, effective against nervousness), or a glass of warm milk which has a sedative effect.
4 - Set up your nest
You sleep badly? Immediately turn your television on the shelf if it stands in the foot of your bed: it is one of the first steps advocated by sleep specialists. Similarly, your office should not be your room ... Even worse if you work under the duvet! One room is a place to sleep, not a multi-activity hall! As for the bed itself is an essential element of the nights hard to live a dream when you sleep on a mattress distorted or the slightest movement of his roommate makes you jump. A mattress is changed every 10 years, how old is yours? Add variety to your ear plugs (if your spouse snores).
5 - Do you "not take the head"
Some strong intellectual activities disturb sleep, if it is fragile. Avoid and television, video games and all concerns: taxes, accounting, copies correct ... A ban also domestic disputes! Nothing better to get excited and then dwell on the pillow and sleep badly!
Isabelle Delaleu
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