Sleep is a major actor in beauty. Indeed, one does not always think about it but having a quality sleep is essential for the regeneration of the skin for example. Moreover, without a good quality of sleep weight loss is also not as fast as she could.
How's one night going?
Each of our nights is divided into a sleep cycle and we very often experience nocturnal awakenings at the end of certain cycles, which we do not usually remember in the morning. However, with age, these night wakes can become more frequent, last longer and thus alter the quality of our sleep.
While these awakenings may be due to pathologies that need to be controlled, they are very often easy to regulate thanks to a few tips to put in place on a daily basis to allow you to recover a good quality sleep.
Here are 5 tips to help you get back to sleep quickly:
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The 5-minute rule : If the awakening lasts more than 15min, don't stay in your bed, take advantage of it to go for a drinkat, take a walk to the toilets, you stretch gently, all in a dim light and in less than 5 minutes. These few actions will often be enough to make you sleep.
- Countering boredom : Si la première technique ne fonctionne pas et que vous êtes toujours
réveillé, plutôt que commencer à angoisser en vous répétant que vous serez épuisé le lendemain, levez-vous et effectuez des tâches sans intérêts comme le linge. Même si votre éveil dure un certain temps, vous finirez par retrouver le sommeil et votre nuit suivante ne pourra être que meilleure.
- Finding a pace : Pour cela, il faut respecter un temps de sommeil de 7 à 9h par nuit. Si vo
us vous levez trop tôt le matin, faîtes de l’activité au cours de la journée, et le soir ne vous couchez pas trop tôt afin de vous forcez à retrouver un cycle de sommeil normal. Les premières nuits seront peut-être un peu courtes, mais vous reprendrez très vite un rythme et un cycle de sommeil approprié.
- Clear any risk of illness : Indeed, nocturnal awakenings can be due to certai
nes a
ffections comme l’apnée du sommeil, l’anxiété, … Si vous pensez avoir des symptômes particuliers, consultez un médecin afin de soigner d’abord ce problème pour pouvoir améliorer la qualité de votre sommeil.
Take melatonin : naturally created by the body, this hormone has the main function of regulating the sleep/awaking cycle.
Indeed, melatonin may be prescribed by a doctor to help fight sleep disorders, especially night wakes and particularly in people over 55 years of age.
This hormone is also available as a dietary supplement, much less dosed than in the medicine, but it still remains very effective for light insomnia or to help regain a rhythm.
Melatonin is particularly suitable for insomnia due to bad habits such as late bedtime or the use of screens. Also indicated for people with Parkinson's disease or dementia: Melatonin regulates sleep and has less agitated nights.
Taking melatonin can also be used to recreate a sleep rhythm if you have taken a habit of raising and sleeping late, taken 3 to 4 hours before bedtime for 3 days, it allows you to find a cycle more adapted to the needs of the body.
Be careful however, melatonin is not recommended for everyone. It is not recommended in children, adolescents and pregnant or lactating women but also in patients with inflammatory disease. This hormone may also interfere with the use of antidepressants or di-anticoagulant.
Sources: https://www.femmeactuelle.fr/sante/sante-pratique/reveils-nocturnes-5-bons-reflexes-pour-se-rendormir-au-plus-vite-2147819 – https://www.femmeactuelle.fr/sante/sante-pratique/reveils-nocturnes-5-bons-reflexes-pour-se-rendormir-au-plus-vite-2147819