Sleep disorders are becoming increasingly common. This is revealed by the April 2021 Ifop survey, in which two out of three French people reported having had trouble sleeping in the past eight days (Ifop). Yet sleep performs functions that are essential for maintaining good health. At night, the body regenerates, eliminates toxins, and regulates hormone production. It is also during REM sleep that memory and recollections are consolidated.
Sleep disorders come in various forms and degrees of severity: difficulty falling asleep, insomnia, waking up at the crack of dawn, hypersomnia, a lack of energy upon waking, or sudden bouts of fatigue in the middle of the day. If you’re experiencing any of these symptoms, here are some recommendations from Hortense Laurent, creator of the Nidra Podcast: Yoga for Sleep, to help you get a better night’s sleep. These tips are designed to be easy to implement and 100% natural.
Dim the lights and turn off your screens in the evening
Reduce light intensity in the evening. At the end of the day, as light levels drop, the brain begins to produce melatonin, the sleep hormone. But if you’re exposed to bright lights in the evening, melatonin production is delayed, and it’s simply harder to fall asleep because your body isn’t ready for it. Opt for soft lighting at least an hour before going to sleep. Soft light will signal to your body that the day is coming to an end and that it’s time to get ready for bed.
Avoid screens before bed! It’s well known that blue light from screens can disrupt sleep. Turn off your screens at least an hour before bedtime to allow your brain to relax and prepare for a restful night’s sleep. To truly disconnect, avoid using your phone and computer in the bedroom altogether. Leave them outside the bedroom and use a simple alarm clock or a light-up alarm clock instead.
Also, take care to start your day right. It’s very easy to get caught up in your phone notifications when you’ve barely woken up. This habit has very harmful effects on your mood because it deprives your physical and emotional well-being of the transition time needed to wake up. You don’t go from sleep to wakefulness in the blink of an eye. Give your body time to wake up gently. Also, when you wake up, pay attention to how you feel: “Did you sleep well? What did you dream about? Can you feel the effects of your night’s sleep on how you feel upon waking?” Check your phone only after you’ve gotten ready for the day—or, even better, after breakfast. You’ll start your day with greater awareness and serenity.
Establish a sleep routine
Go to bed at set times. Try to go to bed and wake up at the same times every day. A consistent schedule helps your biological and hormonal systems regulate themselves. Once you’ve established a clear sleep routine, it will be easier for you to listen to your body’s signals that it’s time to go to bed, and you’ll wake up naturally thanks to your internal clock.
Turn your bed into a sanctuary dedicated to sleep. Your bed should be used exclusively for sleeping. Avoid working or watching movies in bed. This habit helps your brain associate the bed with rest. Going to bed then becomes a cue that promotes falling asleep quickly and improves the quality of your sleep. So leave the stress of work, TV shows, and movies at the door to your bedroom.
Establish rituals to help you fall asleep
Establish some enjoyable habits to help you relax before bed. These rituals will serve as positive cues at bedtime, making it easier for you to fall asleep. Plus, you’ll be able to easily repeat them even when you’re away from home.
Massage your feet to help you fall asleep. Many energy channels, called meridians, run through the feet. Foot massage directly stimulates these meridians, improving the body’s energy balance and sleep regulation. In the evening, massage your feet for five to ten minutes with almond oil, apricot oil, or any other neutral oil.
Use soothing essential oils. Lavender, chamomile, and marjoram essential oils are known for their soothing properties. There are various ways to use essential oils, and it is recommended that you follow the recommended dosages for each oil.
For example, use a diffuser to disperse the essential oil of your choice for about 15 minutes, one hour before bedtime. You can also apply one or two drops of the essential oil of your choice, mixed with a neutral carrier oil, to your wrists or solar plexus.
Physical, Meditative, and Breathing Exercises for Better Sleep
Stress and overly intense physical or mental activities in the evening can disrupt your sleep. Hortense recommends avoiding intense physical activity at least 3 hours before bedtime. Opt instead for gentle practices like Yin yoga, a type of yoga that’s particularly enjoyable in the evening and activates the parasympathetic nervous system to better prepare you for sleep.
Regular meditation helps slow down brain activity and ultimately promotes better sleep. Physically, meditation helps the body regulate itself and restore homeostasis—a state of internal balance. If you produce a lot of cortisol, the stress hormone, the state of rest achieved through meditation will help reduce its production. Apps like Petit Bambou or Mind offer a wide variety of easy-to-access meditations through a subscription service.
Yoga Nidra, or “yoga of sleep,” is excellent for calming you physically and mentally. It is a form of meditation practiced while lying down. It allows you to reach very deep states of relaxation that promote restful sleep. During Yoga Nidra, brain activity is similar to that of deep sleep, promoting recovery and helping to regulate stress and emotions. Listen to Hortense’s free podcast, “Nidra, the Yoga of Sleep,” to help you fall asleep or take a nap. You’ll relax more and more deeply with each session and find it easy to fall asleep.
If you’re having trouble sleeping or are going through a period of intense stress, try doing some calming breathing exercises as well. You’ll improve your oxygenation while relaxing. Hortense recommends practicing a breathing technique called “cardiac coherence” for five minutes, one to three times a day, depending on your stress level. Download apps like RespiRelax+ to guide you through these exercises.
Eating Habits
Limit your intake of coffee and tea. Caffeine and theine are actually the same chemical molecule, although theine has a milder stimulating effect. Both are powerful stimulants. Caffeine can remain active in your system for 24 hours, and it takes 3 to 5 hours for its concentration in the blood to decrease by half! So if you have trouble sleeping, limit your coffee or tea intake to one cup a day in the morning and avoid drinking any in the afternoon. If you drink more than three cups of coffee a day, gradually reduce the amount until you’ve cut back to just one cup a day.
Drink enough water. Stress can cause dehydration by increasing cortisol production, which accelerates the loss of body fluids. Furthermore, poor hydration can intensify stress symptoms by affecting cognitive function and mood regulation. These two conditions create a vicious cycle: stress increases dehydration, and dehydration exacerbates stress, ultimately harming both physical and mental well-being. It is recommended that you drink about 3% of your body weight in plain water each day. Choose warm or lukewarm water over cold water for better digestion and hydration. Increase your intake during hot weather or intense physical activity.
Eat healthily and at appropriate times. A healthy, light meal in the evening promotes better sleep by preventing indigestion and nighttime discomfort. Avoid heavy, high-fat meals and those containing animal proteins that take a long time to digest in the evening. Have dinner early—at least 3 hours before bedtime—so you go to bed feeling lighter and fall asleep more easily. Finally, a cup of chamomile or linden tea can also promote a good night’s sleep.
By following these tips, you can improve the quality of your sleep and wake up each morning feeling more rested and revitalized. If you have a sleep disorder, it is recommended that you consult a doctor and seek their advice.