Here are some tips that encourage sleep. The above mentioned risk factors should be avoided as much as possible.

Get 20 to 30 minutes of exercise per day

– People who exercise regularly, even moderately, sleep better than others. A study from Stanford University (California) showed that adults aged 50 to 76 with moderate insomnia could improve the quality of their sleep by regularly exercising intensity exercises average⁴. Active subjects fell asleep twice as fast as sedentary subjects and slept 2 hour more per night.

– However, many people sleep less well when they exercise vigorously less than 2 to 3 hours before bedtime.

Arrange the bedroom to promote sleep

– Sleep on a good mattress and in a dark room helps sleep.

– In the city, you can use curtains or blinds to cut off the exterior rays of light, however tenuous they may be (those from streetlights, for example). Light acts directly on the pituitary gland, a gland that has a major influence on the body clock. A room that is too bright or too dark impairs the waking process.

– If necessary, the sounds surroundings by arranging the bedrooms in the quietest rooms of the house or by soundproofing the walls, ceilings and floors. You can also simply use earplugs.

– Some people sleep better when there is a light and constant background noise (like that of a fan), which covers up louder noises coming from outside.

– It is advisable to ensure that, at night, the temperature of the bedroom is slightly below the daytime temperature, and also to ventilate the room well. We generally recommend a temperature around 18 ° C.

Pay attention to the evening meal

– Eat at regular times.

– Avoid eating late at night because digestion keeps you awake. This advice becomes more important with age, as digestion takes place more slowly.

– Eat a light, slightly spicy meal at dinner, which promotes sleep. To compensate, have a larger breakfast and dinner. Rich suppers help to fragment sleep, especially if they are well watered.

– A supper rich in carbohydrates and low in proteins contributes to good sleep by stimulating the production of 2 hormones involved in sleep: melatonin and serotonin.

See the advice of nutritionist Hélène Baribeau: Insomnia and diet in 7 questions.

Avoiding the consumption of stimulants

– During the few hours before bedtime, avoid consuming stimulants, such as coffee, tea, chocolate, nicotine or colas. In general, it is recommended not to take more than 2 or 3 cups of coffee per day. Even though they only drink one coffee several hours before going to bed, some people are very sensitive to the caffeine, will not be able to close the eye of the night.

– Monitor the labels of pharmaceuticals consumed. Look for stimulants, such as pseudoephedrine. Check with your pharmacist if in doubt.

Relax before bed

– Some routines of relaxation can help you fall asleep. Relaxation of body and mind facilitates sliding into the arms of Morpheus.

– In the hours before bedtime, focus on calm activities that require little energy: a walk in the fresh air, a few yoga postures, a little reading or relaxation, a bath, a massage, meditation, etc.

– Beautiful music, inspiring reading or uplifting pictures are better than a newsletter or a violent movie.

Aim for regularity

– Try to get up at around the same time every morning, even on days off. This helps to regulate the biological clock and makes it easier to fall asleep in the evening.

For more details on everything related to sleep, see our big file Did you sleep well ?.

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