It was not so long ago, you jumped a night of sleep here and there to finish the work on time. You went to bed in the early morning after a night of partying. You woke up a few hours later, and a redbull in hand, in order to pass your exam…</>
You slept on average 5-6hrs per night. You worked at night at the weekend and day of the week. You had a silhouette to make heads turn and the energy of a beast!
WHY do the same thing today is simply impossible without feeling completely scrape?!
Basically, let’s say that in your younger years, your body is in full production of anabolic hormones to ensure the success of your future.
Get older however, your body changes and your hormones also.
Suddenly, you no longer have the energy that you had. Suddenly, you fall ill more often. You start to feel more pain and it becomes more and more difficult to get rid of excess weight…
I am not speaking here of women in the sixty and more, I’m talking about the millions of women who experience these symptoms in their late twenties!
The behaviour that you had at college or university, do not go without a price to pay! Spend sleepless nights, staying up late after sunset, to combine the short nights, sleep in an environment that does not have a quality sleep… make you simply more old more quickly!
Then, as you feel these symptoms now or for a long time, or that you were still age you feel invincible, be attentive to what follows. Because sleep te rebuilt, makes you stronger, gives you energy, helps you to lose weight, keep you young and healthy… these 20 tips you will be a valuable tool. See why your sleep is so precious as well as explanations to these tricks right after the infographic below.
The role of sleep on your health
In general, being awake puts you in a catabolic phase. In other words: it destroys you…
In the training, you destroy literally your body, creating thousands of hairline cracks in your muscle fiber. They will do a huge good for your body, once it has had the chance to repair itself.
But, precisely, this is the secret: the recovery!
It is only with adequate rest that you retireras the rewards of your efforts. Since sleep puts you in an anabolic state: do you have a rebuilt and keep YOU YOUNG!
- Strengthens your immune system
- Balance your hormones
- Stimulates your metabolism and accelerates weight loss
- Stabilize your emotions and improve your relationships 😉
- Reduces the risk of cardiovascular events, cancer and infection
- Decreases the level of inflammation
- Makes your bones stronger
- Increases your energy level
- Preserves the look and feel of ts skin more youthful and healthy
- Improves the functions of your brain…
Some studies state the following:
after 24 hours without sleep, there is a 6% reduction in the amount of glucose that reaches the brain.
You become just more stupid!
And, you have even more in the mood for candy and junk food to keep you awake.
Sleep can not only allow you to perform better at work, make better decisions, but also to keep a physical cut!
Many studies have proven that a single night without sleep makes you almost as resistant to the insulin that a type 2 diabetes. This is also linked to:
- Rapid aging
- Loss of libido
- The storage of more fat
Finally, other studies have shown this latter point, with subjects following the same diet and the same workout plan. Those who slept less than 6 hours per night lost less fat than those who slept more than 8 hours.
While you sleep, your body rebuilds and regenerates your damaged tissue.
While your lymphatic system (the garbage collector of your body) and glymphatique (the little geek who fixes your computer aka your brain) to work simultaneously in order to eliminate waste and toxins to keep you healthy, with all your neurons.
Not getting enough sleep or having poor sleep is associated with the difficulty of these systems to do their job well.
This inability of the system glymphatique to eliminate harmful wastes from the brain is also a raw one of the fundamental causes of the disease of Alzheimer’s disease.
The consequences of lack of sleep are many. The benefits of a good sleep too!
If you don’t take them into consideration in your calculations good habits of life, I guarantee that you’ll never have the physical or the life that you dream of!
How to get to sleep quickly and sleep better
Sleep well it is as easy as having 8 hours sleep per night!
Yeah, right… As if it was enough to work 8h a day to make money. If you are not productive, I guarantee that your boss will tell you fast enough and your wages taxable.
Well, a sleep without quality may be of 8 hours, your body may you remember that quick does not do the job either…
But, don’t worry. The 20 tips that follows will help you to have a better sleep!
1. Expose yourself 30 minutes in the morning to the natural light of the day
One of the components most vital to your ability to sleep well at night is the neurotransmitter serotonin. Transformed into melatonin (the sleep hormone) in the evening, the production of serotonin you prepare for a good night.
Also known as the “hormone of happiness”, it does not occur of itself as if by magic…
Rather, it is influenced by your diet, your level of physical activity, but also by the amount of natural light to which you are exposed during the day.
Your eyes and your skin absorb the UV rays of the sun and promotes the production of serotonin, one of the vitamin D which is also important for a good sleep as well as the regulation of the hormone cortisol.
In other words, more exposure to the sun during the day and less to the artificial lights in the evening, you get a magic formula to a quality sleep. Not to mention the good regularization of many hormones.
Tips for sleeping #1
- Incurred-you between 6am and 8.30 am in the morning where your biological clock is more receptive.
- Take your breaks outside.
- At least for 30 minutes of direct exposure (not through a window, only the harmful rays (UVA), the cross) during the day.
- Think incorporate a supplement of vitamin D3 when the season or conditions you life, make it difficult to produce them with the sun.
- In extreme situations where the exposure is not possible, the therapy may be able to help!
2. Grab a coffee or 2 in the morning and decaf the rest of the day
According to a study published by the Journal of Clinical Medicine:
A cup of coffee or tea 6 hours before going to bed would result in an hour of sleep lost.
You might notice no difference at the time, but the caffeine prevents you from going into a deep sleep. The fatigue is so of this the next day. You come to a cup more to keep you awake.
The virtuous circle of the lack of sleep made its way…
In addition, because of the half-life of caffeine is approximately 5 to 8 hours, it may be that you’ve ever désintoxiquée if you drink regularly.
Thus, it can you take more than 24 hours to eliminate coffee to 150mg of caffeine… (after 8am = 75mg, after 16 hours = 37.5 mg, after 24 hours = almost)
Imagine if you’re a great drinker of coffee?!
Tips for sleeping well #2
- Consult the list of foods and drinks that contain caffeine, eliminating those that contain the most. Especially before going to bed.
- Slowly decreasing your consumption of caffeine. Try limiting yourself to 1 or 2 espresso or cups of tea in the morning. Taken in the morning, it encourages the production of cortisol at the right time.
- Take on the decaffeinated coffee the rest of the day.
3. Watch your gut health
If the serotonin and melatonin are responsible to bring you to a land of dreams, know this:
Your gut contains 95% of all the serotonin in your body, and 400 times more melatonin than your brain.
It is not for nothing that your gut can affect your mood and well-being…
Tips for sleeping well #3
- Adopt healthy eating habits avoiding processed food and opting for organic food without pesticides.
- Eat foods rich in nutrient that help to sleep such as selenium, vitamin C, tryptophan, potassium, calcium, magnesium, vitamin D, omega 3, melatonin, vitamin B6, probiotics, and prebiotics.
- Think of incorporating a good supplement with Probiotics for your intestinal health.
4. Lose weight!
If you’re overweight, here’s one more reason to lose weight!
The extra that you endure every day due to a severe stress on your internal organs, your nervous system and your endocrine system. The latter being responsible for the production of hormones such as melatonin, oxytocin and cortisol, their hormonal regulation can easily affect your sleep.
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5. Do your workout early in the morning
It is proven that in order to optimize the quality of your nights, do physical activity early in the morning would be more beneficial than later.
This promotes the normal secretion of cortisol. This stress hormone, which help you normally get up in the morning can also prevent you from sleeping at night if she is disturbed…
In addition, it takes in the body for 4 to 6 hours to cool down its temperature after a workout. Lead you after 16h-17h may therefore make more difficult your ability to going to sleep.
However, regardless of the time at which you will be able to lead you, don’t use this excuse to not to do it! Your physical training will always be beneficial. Mostly for the reason previous.
Tips for sleeping well #4
- Do your workout first thing during the day if you can.
- The more you train or move, the more you will have need of recovery. Nights of quality will be even more important for your health and for your performance. This is why athletes often need to sleep more.
- Do an activity that you love.
- If you do have a tendency to have sleep disorders, be sure you don’t over-exhaust them with training that is too rigorous. Try a 30 minutes of body weight exercise in a superset with rest 1 to 2 minutes between sets.
- If you’re in a period of weight loss, avoid the error #1 weight loss and eat properly! Otherwise, you will bring also additional stress to your body.
6. Closes all your blue screens at least 90 minutes before going to bed
If the natural light of the day encourages the production of melatonin in the evening, the artificial light as she removes it!
In addition to remove the sleep hormone, they trigger the secretion of those that keep you awake. While the screens you report to produce cortisol, your activities on these stimulate the dopamine. What makes you want to continue using them.
Even talking on the phone plays on your ability to go back in your phase of deep.
As well, you volunteer the time where you will fall asleep…
Tips for sleeping well #5
- Turn off all electronic devices at least 90 minutes before going to bed.
- Put your notifications to off not to be tempted to return.
- Read, talk to your children, your spouse, write in a journal… Relaxes!
- In extreme cases, using an inhibitor of light blue. F. lux for example on your computer. There are even glasses yellow that you can use.
- Try to have any electronic device to at least 6 feet from your bed. There was no evidence that the radiations are vulnerable to…
- Make it a habit to close your wi-fi at night might not be so bad either since the waves can interfere with your ability to sleep deeply.
- Then, using one of the other dial your cell to wake you up in the morning or at the limit, put it in airplane mode.
7. Get out all your gadgets in your bedroom
In order not to be tempted to look at your cell during the night and interrupt your sleep by suppressing the hormone that holds you sleepy, get out of your bedroom!
Tv, computer, cell, tablet, games, all your devices are likely to send waves and lights. These are likely to interfere with your sleep.
In addition, a being of habits, doing something other than sleeping (But, wait! it is ok for sex! 😉 ) in your bedroom will bring your brain to no longer associate it with sleep just…
8. Keeps the temperature of your bedroom cool, but not too much…
Sor-you better when you known during a heatwave or when you have the body cool and dry?
Well here it is! No need of evidence of any kind that the temperature strongly affects your ability to sleep.
The optimum temperature of your room should be between 60 and 68 degrees Fahrenheit. More cold, you may also find it difficult to sleep…
9. Clean your room and make the air
That breathes well when it’s dirty and dusty?
Then, who can sleep well as well?!
10. Do like Dracula, sleep in the total dark
Your skin and your eyes are designed to capture UV rays to allow the production of vitamin D and serotonin. If these actions are vital to the proper functioning of your body, tell yourself that your skin and your eyes need to be ultra sensitive to light.
During the day it is very convenient, but during the night it is rather cumbersome these days. In fact;
Expose themselves to the light, other than that of the moon, during the night can reduce the melatonin level by more than 50%.
Think twice before you open the light to go to the toilet during the night. 😉
Tips for sleeping well #6
- Make sure the temperature of your bedroom is somewhere between 60 and 68 degrees Fahrenheit.
- You can take a hot bath 1h30 to 2h before going to bed. This will help your body back down to the correct temperature at the time of going to sleep.
- There are pads of cooling that you can add to your mattress to cool it.
- If you do have a tendency to freeze feet with colder temperatures, food of low. 😉
- For fresh air circulation, opens the window, uses a ionize or a plant filter air.
- Uses of blackout curtains.
- Uses dials with red numbers since the red light tends to have less impact on the suppression of melatonin that the blue, white or even green.
- Have a quality mattress that breathes and keeps the freshness. (See the toolkit for a better sleep)
11. Respect your biological clock, leve-toi, and layer yourself with the sun
If regardless of the number of hours that you sleep, you don’t ever completely rested the next day, maybe don’t sleep-you just not at the right time…
Your body gets the most rejuvenating effect, by hormonal secretions and recovery by sleeping, between 22h and 2h a. m.
If thou liest always in the morning, your body’s capacity to repair itself, strengthen, and rejuvenate is greatly hampered..
Tips for sleeping well #7
- Go to bed between 9:00 and 11:00 p. m. depending on the time of year (winter and summer). If you do have a tendency to going to sleep late in the evening, go gradual. A 15 minutes earlier each week until you reach 10 p. m.
- Trying to get up with the most sunlight to trigger the production of cortisol. Go out for 10 minutes if you don’t have the time for a longer walk.
- Try not to put the dial when you can. Surprisingly, the body tends to follow the same pace and get up at the same time. 😉
- Leves you with the sun around 6-7 a. m.
12. Get drunk to fall asleep more quickly?! TO AVOID!
The alcohol you stunning may be, but studies show that it interferes with the quality of your sleep. Because your body and your brain do not get the recovery required, you don’t wake up ever fresh and fine next morning brush…
13. Do an activity to relax for at least 60 minutes before bedtime
If you’re going to bed immediately after having worked, it is likely that the stress keep you awake or that you are still at work while your sleep. Your head and your spirit need to get in the right state to fall asleep quickly. In a state of calm and relaxation.
Tips for sleeping well #8
- Take a bath in Epsom salt (great for muscle relaxation and recovery) and read.
- Do a session of “foam roller” to relax your muscles.
- Speak with a member of your family.
- Going to take a walk to relax with your dog.
- Have a intimate moment with your partner, or alone… (see the trick below)
14. To get a good sleep, have… a good orgasm!
This is certainly the best cure for insomnia!
In addition to being a relaxing activity ideal before going to bed, having an orgasm releases a cocktail of hormones to the sedative effect.
Oxytocin, serotonin, norepinephrine, vasopressin, and prolactin, these substances are then secreted bring thee into a state conducive to sleep.
Your spouse will certainly be delighted to help you sleep better! 😉
Tips for sleeping well #9
- Instead of listening to the tv or spend the evening on facebook, do that love.
- Make sure you be and that your partner is completely satisfied in order to benefit from the release with optimal hormones that are conducive to sleep.
15. Sleep naked or almost
If you still have a tendency to be hot, your pajamas bear skin is probably not the ideal…
In addition, the folds and the tensions that it produces when it is not perfectly placed, are never totally comfortable.
If you have to place your shirt each time that you turn because he strangles them, or to pull under the arm… Simply remove it may be the solution.
Adds rather a blanket if necessary.
16. Do not cut a cycle of sleep, sleep 7: 30 or 9am
If you find unpleasant to make you wake up by the clock when you’re fast asleep, it is not for nothing.
This is because you am not the normal rhythm of your alarm clock. Cut a sleep cycle in the middle risk of putting you in a state of grumpy.
Try to timer your clock by following an exact number of cycles. Knowing that these last for 90 minutes, aim for 4 to 6 cycles for a total of 6 to 9 am. Ideally, 7.30 am to 9am.
17. Pay Attention to your position
To sleep well, make sure that your spine remains straight. A mattress that is too soft can cause aches due to a lowering of the hips.
Sleep with an arm under the body or the head can quickly cause numbness in the latter, and waking up frequently.
18. A good mattress and good pillows, it’s important!
To have a quality sleep, you also need to have the right tools!
19. In an ideal world, not working night…
Several studies conducted on the employees working hours nights have unveiled the alarming results. A significant increase in the risk of developing several cancers, diabetes and to have a work-related accident are examples.
In fact, it is also demonstrated that:
A single night without sleep will make you feel almost as resistant to the insulin that a type 2 diabetes.
Imagine what night work can do to your body… not surprising if you have difficulty losing weight despite a diet plan that is strict.
20. Using supplementation wisely
Sleeping pills and sleeping pills are just a bandage, a temporary that predisposes to addiction…
Some herbs or natural supplements are much safer. For example:
- The magnesium,
- Some herbs such as chamomile, kava kava, and the valérian are most often used to help fall asleep.
- The 5-HTP, GABA and L-Tryptophan are also compounds used to assist in sleep.
Begins with these! 😉
Tips for sleeping well #10
- First tries the tricks 1 to 19.
- Incorporating a supplement in magnesium.
- Try the tools contained in the bonus that you can download here.
- If after a few weeks you do not see the difference, take the opportunity for a natural supplement to help you sleep.
If you find that it makes things to think about, tell yourself that this is maybe what you lack to achieve your goals! It is also what will help you to relive or live your vitality as long as possible.
It’s worth putting a bit of effort, right?! 😉
Don’t forget to download this toolkit, which complements the stuff shared for a better night’s sleep.
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