To sleep well, it is necessary to dine light, to avoid caffeine at the end of the day, to sleep in a dark and silent room, etc. It's good, but it's not enough. You also have to try to respect these rules of sleep hygiene. They've proven themselves.
Book your bed to sleep and cuddle
The best way to escape the trouble of falling asleep is to go to bed when fatigue is actually felt, not before. Also, in the event of a nocturnal awakening, it is better to wake up after 15 minutes to read or note the worries of the moment in the room next to dimly lit. And do not go back to bed until the desire to sleep is felt again.
Take the air and light every day
To sleep well, it is essential to expose itself sufficiently, in duration as in intensity, to natural light: the correct synchronisation of the internal clock depends in large part on the light perceived by the retina. But especially in winter, we tend to stay locked up. When weather permitting, it is essential to take the time to lunch on the terrace, to walk a little while leaving the canteen...
Adopt a regular rhythm of life
Going to bed and especially getting up every day at fixed time is the best guarantee of a recuperative sleep. Even if it's tempting, it's better to avoid the morning fat on the weekends. Unless you are willing to accept a more complicated sleep the following evening and not dramatize this very punctual insomnia. Because even if it is better to have a regular rhythm of life, to sleep late because of evening with friends or exciting reading, it is important too!
Shorten nap
It is quite natural to feel a little tired in the early afternoon. Nothing better then a nap to get back on the right foot. As long as you allow yourself this little break before 3 pm and not sleep more than 10 to 20 minutes.
Beyond that, the risk is great to have trouble finding sleep in the evening. Insomniacs must be even more cautious and make sure, by talking with their doctor, that this nap is not likely to aggravate their troubles.
Do not over-stimulate its senses at bedtime
Unless you have accumulated a large debt of sleep, the organism cannot go directly from intense stimulation to sleep.
"The shortest path to sleep goes through a monosensory activity: Reading that only stimulates vision, listening to music that only stimulates hearing, the practice of yoga that only stimulates bodily sensations," says Dr. Rey.
These activities are therefore particularly recommended at bedtime. Unlike television, which stimulates hearing and vision or browsing the Net, which further stimulates tactile sensitivity through the use of the mouse or keyboard.
Note: If it is not advisable to do sports at the end of the day, as this may delay falling asleep by increasing body temperature, late practice is preferable to lack of exercise.