5 Tips to improve the quality of your sleep

Light sleep, difficulty falling asleep / waking up... or all the answers!

Here are some tips to fix your sleep today.

Sleep is truly interdisciplinary because it affects all aspects of your health. It's essential to every process in your body, affecting your physical and mental functioning as well as your ability to fight disease and build immunity. In fact, contrary to what you might think, your brain is very active during your sleep and performs many important functions.

What can you do to improve the quality of your sleep?

1. Maintain a consistent sleep routine

Generally, adults need 7 to 9 hours of sleep per night.

Going to bed and getting up at the same time each day can help align the circadian cycle to facilitate sleep. It may take a few days for the body to get used to a new schedule, which may explain why irregular sleep schedules are associated with poorer sleep quality.

2. Light/darkness exposure

When the environment changes from darkness to light, our brains tend to wake up, whether we have been sleeping regularly or not. It is more difficult to sleep in bright light than in dim light. Exposure to bright light during the day and dim light in the evening leads to deeper and more satisfying sleep.

3. Sleep at low temperatures

The wrong room temperature, either too hot or too cold, can make it difficult to get adequate sleep. Studies suggest that an air temperature between 18 and 21 degrees Celsius is optimal for sleep. However, your ideal sleeping temperature may depend on factors such as the type of bed cover you use.

The right combination of room temperature and the right bedding is essential for a good night's sleep.

4. Have a pre-bedtime routine

Stress and thoughts that keep running through your mind can affect your ability to fall asleep quickly.

A pre-sleep routine helps calm you down, prepare you for sleep, and transition you from a busy day to a restful night's sleep. Meditation, yoga, and breathing exercises can significantly reduce stress before bedtime. Journaling can allow the mind to relax without constantly thinking about the worries, tasks, and challenges that await you the next day.

5. Exercise regularly

The mechanisms that explain the relationship between physical activity and better sleep are still unclear. But one thing is certain: being active helps you fall asleep quickly and get a better quality of sleep. Whether it's taking a walk or doing a workout at the gym, it's ideal to always try to find at least one opportunity to move during the day. The only condition is not to do too much physical activity just before bedtime.

BONUS: supplementation

We always prioritize diet, physical activity, and lifestyle habits. However, some ingredients are very interesting to give us an extra boost through supplementation:

• Melatonin: Relieve the inability to fall asleep and stay asleep
• California poppy: Reduce anxiety
• Skullcap: Reduce anxiety and help you fall asleep
• Theanine: Promotes a state of relaxation

My top choice would be ATP's Optisom supplement. Its formula includes all of these ingredients and personally helps me tremendously daily!

For more advice adapted to your lifestyle and constraints, don't hesitate to contact us. It will be our pleasure to give you the advice you need.