Sleep trouble? Here is our advice and some tricks to encourage restful sleep.
1. Analyze your sleep cycles.
Your night is divided into sleep cycles, each around 90 minutes long. You experience four to six cycles each night, interspersed with phases of semi-awakeness.
The cycles are divided into five phases:
- Three of them correspond to falling asleep, or “slow sleep.” First it’s light, then it’s deep. Light sleep takes up 50% of our nights and deep sleep, the most important for our bodies, 40%.
- Next comes REM sleep—the privileged place for dreams. This phase stimulates your memory and nervous system functions.
- Finally, the intermediary phase prepares you for the next cycle. This is when waking up is easiest. So, to optimize your night, calculate your sleep cycles and find the best moment to wake up!
2. Eat light and healthy before going to bed.
More than 2 in 3 people consume stimulants after 5pm: a very bad habit! Tobacco, coffee, alcohol, soda and tea are the most frequent culpints. Don’t go to bed hungry either: unless it’s exhausted, your body won’t get to sleep. A light snack is enough. Avoid big nighttime meals at all costs. Ideally, wait two to three hours after dinner to go to bed.
3. Reduce screen time.
Smartphones, computers, TVs… screens enter our bedrooms more and more, and their blue LED light stimulates our retinal receptors 100 times more than classic white light. The brain finds itself in an overactive state. So, even if the body is tired, the brain continues to function and disrupts your sleep cycles.
Today, 3 in 4 people watch TV before going to bed and 36% of people use their smartphones in bed. This prolongs falling asleep and prevents complete recovery. So put your phone in airplane mode when you get into bed and reduce the number of screens in your bedroom as much as you can.
4. Observe and analyze environmental data.
Temperature, humidity, exterior noise, air quality… these environmental data affect your sleep quality. How do you monitor and regulate them?
To help you gain a better understanding of this data, equip yourself with a device capable of measuring it. To reduce the level of pollution in your house and sanitize your bedroom, the Healthy Home Coach becomes your personal assistant. Its sensors measure ambient air quality, noise level, humidity and temperature, and alert you once certain thresholds are exceeded. Measurement histories are kept for 24 hours so you can follow your environment from day to day and improve your habits.
5. Change bed position.
Thing of Feng Shui, the ancient Chinese art based on energy flow in a room. Thanks to a better arrangement of furniture, environmental quality can be greatly improved.
So what is the best position for your bed? Don’t put it in front of a door or window. A bed tucked in a corner isn’t ideal either.
Anxiety before going to sleep is one of the primary causes of sleep trouble.
Clear your mind of any thoughts that could rob you of sleep or encourage stress. Set aside your problems before going to bed and make your bed a relaxing place.
And if ever you really can’t get to sleep… get up. Get out of bed and don’t force yourself to keep lying there. All that will do is stress you out and distance you even more from the sleep you deserve. Do something relaxing that doesn’t require too much bright light: read, draw, chat, meditate, write…
Sleep problems are not inevitable and with good habits and good tools. They’ll soon be nothing more than a bad dream.