Stress, shorter days and lower temperatures don’t really help us get to sleep in this new season. Astrid Romain, micro-nutritionist, gives you three valuable tips for sleeping well this winter.
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Çay est, it’s winter! When the cold is part of our daily lives, it is often difficult to sleep well. However, sleep is essential for the proper functioning of our body. A night’s sleep of adequate duration and quality helps our body regulate and maintain several vital functions. Astrid Romainmicro-nutritionist and phytotherapist gives you three tips which will allow you to maintain a good quality of sleep.
Reduce the impact of stress
It’s 11 p.m., you want to sleep. You try to get into bed, to get some sleep, but you can’t. You are annoyed, you don’t understand. We explain why.
Getting to sleep is not easy. To be able to act on sleep, you need to understand how it works. “Imagine that there is a wake/sleep switch. This switch is made with neurotransmitters, hormones that will tell the body: ‘now you sleep or now you wake up’. If we want to improve the quality of our sleep, We’re going to act on this switch.”explains Astrid Romain.
The melatonin is the hormone that makes it easier for us to fall asleep. This hormone is produced naturally by our brain and is released in the evening. And yes, its production increases at the end of the day when the light decreases. Melatonin is therefore the signal sent to our brain to tell it that it’s almost time to go to bed.
Conversely, cortisol, the hormone of urgency and alert, disrupts our falling asleep.
The whole challenge of being able to get to sleep will be to reduce the impact of stress on our sleep and therefore the production of cortisol.
To do this, Astrid Romain suggests that you carry out an extremely effective exercise: the cardiac coherence.
You can perform this exercise several times during the day using thoracic and abdominal breathing for five minutes.
Use plants
Drinking an infusion before going to sleep is a little ritual that brings many benefits when you have difficulty falling asleep. “Lemon balm and lavender are two plants that you can favor when you have trouble sleeping”specifies the micro-nutritionist.
Drinking lemon balm and lavender herbal teas will allow you to gradually improve the quality and duration of your sleep.
Lavender like lemon balm improve the quality and duration of your sleep. Lavender infusion and lavender essential oil have a soothing effect. This is why it is recommended to use this plant in cases of stress or sleep problems.
Adjust the temperature
The temperature of our body has an impact on our ability to fall asleep.
It is important not to play sports or take a hot bath before going to bed.
To be able to fall asleep properly and quickly, it is recommended to lie down in a place where the temperature does not exceed 18°. A good temperature makes it easier to fall asleep, while an overheated room causes nighttime awakenings and headaches.
To find out more, watch the show “You are great” in replay on the platform france.tv.
