7 Tips For A Better Sleep

Did you know that the average adult spends a third of their life asleep? Yet many of us neglect the quality of this crucial time for our health and well-being. If you’re having trouble falling asleep or waking up feeling refreshed, this guide is for you. Discover our 7 top tips for transforming your nights and, consequently, your days!

1. The Power of a Regular Sleep Routine
Our bodies operate according to a circadian rhythm, an internal clock that regulates our sleep and wake cycles. When we go to bed and get up at fixed times, this internal clock naturally synchronises, making it easier to fall asleep and improving the quality of deep sleep. Conversely, irregular schedules, especially at weekends, can disrupt this rhythm and cause a feeling of ‘social jet-lag’.

Why it’s important: According to the Institut National du Sommeil et de la Vigilance (INSV), maintaining consistent bedtime and wake-up times helps regulate the biological clock, making it easier to fall asleep and improving the quality of restorative sleep. What’s more, Inserm stresses that regular sleep patterns enable circadian cycles, which are essential for quality rest, to be better synchronised.

It’s simple: if you go to bed at 10.30pm every night and wake up at 6.30am every morning, in less than two weeks your body will adapt and you’ll start to wake up naturally, without the need for an alarm.

An Idea to try out for yourself:
● Set a bedtime and wake-up time over a week, and see the effects that this short-term regularity can have on your energy and daily wellbeing.

2. Your bedroom is not a meeting room
Your bedroom should be a space dedicated to rest, and rest alone. Yet how often do we use our beds to check our emails, eat or even watch TV? These habits send contradictory signals to our brains.

Turn your bedroom into a sanctuary of rest:
● An ideal temperature: 18°C is the optimum temperature for a deep sleep. If your bedroom is too warm, you risk waking up frequently.
● Total darkness: even weak sources of light, such as a nightlight or the LEDs on your electronic devices, can reduce the production of melatonin, the hormone that induces sleep, by 20%.
● A quiet environment: ban noise pollution. Quiet is essential for restful sleep. Even slight noises, such as the ticking of a clock or cars in the distance, can interrupt your sleep cycles without you realising. These micro-awakenings, often imperceptible, are detrimental to the quality of your rest.

Checklist for a bedroom that’s conducive to sleep:
1. Switch off all light sources and use blackout curtains.
2. Try to eliminate or reduce sources of noise. Close your windows tightly, use thick curtains or, if necessary, invest in comfortable earplugs.
3. Air your bedroom for at least 10 minutes every day.

3. Blue light, the hidden ally of insomnia

We spend an average of 3 to 4 hours a day in front of a computer screen, and many of us extend this habit right into bed. Yet the blue light emitted by these devices suppresses the production of melatonin, delaying the onset of sleep by more than an hour on average.

Practical solutions:
● Limit your exposure to screens to at least one hour before going to bed. If you find this difficult, activate a ‘blue light filter’ mode on your devices.
● Replace digital activities with soothing alternatives. Why not re-read your favourite book or meditate for a few minutes?

A challenge for you: Tonight, switch off your screens at 9pm and choose a relaxing activity to do before bed. Observe the effect on the quality of your sleep and how quickly you fall asleep the next day.

4. Eat to sleep
Your last meal of the day has a direct impact on the quality of your sleep. For example, eating a heavy meal can increase your chances of waking up in the middle of the night by 27%.

Which foods are good for sleep?
Foods rich in tryptophan, an essential amino acid, stimulate the production of serotonin and melatonin. Bananas, almonds and warm milk are excellent examples. A light meal rich in complex carbohydrates, such as brown rice, can also help you fall asleep.

What should you avoid?
Excitants such as coffee and dark chocolate after 2pm. Even if you don’t feel their effects immediately, they can disrupt your cycle.

Recipe to try this evening: Make a relaxing herbal tea with chamomile and add a small snack rich in tryptophan, such as a few nuts or a plain yoghurt.

5. Exercise for a good night’s sleep
Regular physical activity can reduce the time it takes to fall asleep by 55%. What’s more, it promotes the transition to deep sleep. However, practising an intense sport late at night can have the opposite effect, by increasing your body temperature and your level of alertness.

A perfect example: a brisk 30-minute walk after dinner is an excellent way to calm the mind while boosting your metabolism. If you prefer a gentler activity, try 10 minutes of yoga with specific postures for relaxation.

Suggested activity: Download a yoga app or follow a YouTube video. Choose a session dedicated to relaxation and try it before going to bed.

6. Managing stress like a pro: finding calm before bedtime
Stress is one of the main enemies of sleep. You’re probably familiar with those evenings when, once you’re in bed, your mind goes into overdrive: an endless list of things to do, worries about tomorrow… These intrusive thoughts prevent your body from relaxing and prevent you from falling asleep.

In fact, over 70% of sleep disorders are linked to anxiety, according to INSV. This vicious circle, where stress impairs sleep and poor sleep amplifies stress, may seem inevitable. But solutions exist to break this dynamic.

By adopting simple relaxation techniques, you can calm your mind and prepare your body for rest. Here are some easy ways to release the pressure and leave stress behind, where it belongs: out of bed.

How do you release the pressure?
● The 4-7-8 method: inhale deeply for 4 seconds, hold your breath for 7 seconds, then exhale slowly for 8 seconds. Repeat this cycle 3 times for an immediate calming effect.
● Try the expressive writing technique: take 5 minutes to write down everything that’s worrying you on a piece of paper. Then close your notebook and leave these thoughts aside for the night.
● Before going to bed, light a candle and concentrate on its flame for 5 minutes. Breathe deeply and let your thoughts drift away.

7. Invest in your sleep: the key to lasting well-being
Sleep is one of the fundamental pillars of our health, just like diet and exercise. Yet how many of us hesitate to invest in our rest? Sleeping on an unsuitable mattress, using pillows that cause neck pain or ignoring the importance of quality bedding can all have an impact on your energy, productivity and even your mood.

Why is investing in your sleep essential?
A good mattress, adapted to your morphological needs, can reduce muscular tension, promote deeper sleep and reduce the risk of chronic pain. Similarly, ergonomic pillows provide perfect support for the back of your neck, and accessories such as mattress toppers and protectors increase your comfort and the durability of your bedding.

By investing in quality products, you can transform your nights and, by extension, your days. Remember: a good night’s sleep is not a luxury, it’s a necessity.

Ready to take a step towards a better night’s sleep?
At Au Bon Repos, we offer a wide range of top-of-the-range bedding, mattresses, pillows and accessories to meet your specific needs. Our experts are on hand to advise and guide you in choosing the perfect solution for you.

Visit us in shop or on our website today. Your sleep deserves the best!