How to improve the quality of your sleep

How to improve the quality of your sleep? Here are some suggestions to achieve this:

1. Bedtime regularity: Stick to the same sleep-wake schedule as much as possible (from half to an hour), even on weekends. The body clock should be set to stay in the same time zone to avoid the negative effects of “jet lag”. Remember to expose yourself to as much daylight as possible to help your body clock stay on the same time.

2. Avoid looking at Blue, Green, White or Yellow colours: Not seeing any white, blue or yellow light and reduce light intensity at least 30 minutes before bedtime to set your brain waves on the night shift.  This synchronizes your brain waves with the start of the night and prepares it for the sleep phase. Seeing any Blue, Green, White or Yellow colours make your brain drag to morning sky, sunlight and plants and wake it up for at least 20 to 40 minutes. So even if you go to bed, you won't sleep fast if you had seen any of these 4 colours.

   Screen time closer to bedtime is known to have a negative impact on sleep habits, because it can interfere with the secretion of melatonin, the sleep hormone. Avoid exposing yourself to screens one hour before falling asleep (Above all, with a blue light filter).

   One way to respect these instructions is to replace the lighting in the bedroom with red or purple lights. Red light is melatonin’s ally. It does not disrupt the production of melatonin and does not disrupt our circadian rhythm. On the contrary, it is advisable to expose yourself to red light before going to bed because it stimulates the production of melatonin. 

3. Sleep the recommended amount of time for your age group: School-age children, for example, need 9 to 11 hours of sleep per night, Teenagers  need 8 to 10 hours, and adults 7 to 9 hours. For the brain to recharge and work properly at a day, you need to get enough sleep in one go, at least 6 hours. This means you should keep sleep interruptions to a minimum. For example, at night, to get the right amount of uninterrupted sleep, turn off all electronic devices like your cell phone and don't respond to messages while you sleep.

4. Adopt a good sleep hygiene:  Your sleep hygiene should take into account the two other pillars of health: nutrition and physical exercise. Before bedtime, you should eat a small diner meal, keep your caffeine and alcohol consumption to a minimum and drink enough water, at least 1 hour before bed. Do physical exercise as recommended, but not too close to your bedtime. Walking, with a pet or no, at least 30 minutes each day is an excellent practice.

5. Prepare your sleep by following a relaxing and consistent routine: Establish a relaxing routine that helps you reduce the stimulation of active life before going to bed (bath, stretching, calming thoughts, soft music, etc.). 

   You can also spray your pillow with a perfume that reminds you of beautiful memories and will allow you to dream better.

6. Study your body sleeping position: Decide to take the same sleeping position (on the left or right side, back or front) before going to sleep. 

   Sleeping on your back, with your arms on either side of your body, is considered the best position for health. The body is thus in a neutral position, the neck is well-placed in the pillow (do not choose too thick). Plus, you won't have crumpled facial skin when you wake up. But because, not everyone feels comfortable with this back position, you should study the best way to lay your body for you.

7. Achieve deeper sleep : To achieve deeper sleep, you should be surrounded by darkness, with no light hitting the eyelids nor any sound around. Our suggestion is to wear a fabric visual shield and ear plugs. 

8. Get as much sleep as possible on the schedule that works best for you personally. Early risers or night owls, this is for you in particular. For example, teenagers naturally have a later sleep phase than adults. Their need to sleep therefore arrives later in the evening and ends later in the morning compared to adults.

9. Prepare a safe and comfortable sleeping environment. Find the optimal room temperature, the right bedding, the right ambient noise and the ideal light exposure. Your bedroom should be a safe place dedicated only to sleep and privacy.

10. Oppressive thoughts: If you have difficulty removing yourself from the worries of your day, it is advisable to focus your thoughts on a focal point. For many, it's taking a number, rotating it with your imagination and staying focused on it. This way you will avoid bad, oppressive thoughts.

11. Listen to your bed partner (if applicable). Bed partners are very good at detecting sleep problems such as sleep apnoea (snoring) or bruxism (grinding your teeth while sleeping). To counter these problems, devices are available on our online store, https://Jem-wellness.com. 

12. Some sleep disorders: If, like some people, you are experiencing sleep disorders and this concerns you, we strongly suggest that you talk to your family doctor or to a sleep health professionals. They may prescribe sleeping pills for you. This prescription should be temporary to avoid any dependence on the medications. Previously, follow the advice suggested in this article.

13. Want to get back to sleep quick after interrupted sleep?  Return to your ideal sleeping posture, move your fingers and feet 10 times in a row, rub the lobe of one of your ears or bite into your pillow

We hope that our few tips will be beneficial to you, and we wish that you will have a better sleep.