Sleep accounts for more than a third of our lives, it is an essential and involuntary process without which we cannot function effectively. While we sleep, the brain can process information and consolidate our memory. If we compromise our sleep, we compromise our performance, our mood, our interpersonal relationships and above all our health. Lack of sleep, insomnia, can lead to physical fatigue, a weakening of the immune system but also the risk of developing certain diseases such as strokes, diabetes, high blood pressure, cancer...
Avoid stimulants and exercise
To sleep well, it is best to avoid the consumption of sleeping pills and stimulants (alcohol, nicotine, caffeine: coffee, tea, chocolate, energy drinks, colas). Caffeine remains in the body for an average of three to five hours, some people feel the effects for up to 12 hours. Alcohol before nightfall affects the length and quality of sleep, although it can make you tired and help you fall asleep, alcohol makes you more likely to wake up. during the night as the effects fade. You may need to go to the toilet frequently or get up to drink water if you are dehydrated. Choose herbal teas instead: herbal tea lowers body temperature through heat exchange. and sets the stage for a good night's sleep. Excessively large dinners before bedtime are also to be banned.
Avoid intensive sport within two to three hours before sleep. It is believed that regular exercise helps us sleep, as, among other things, it can help reduce anxiety and relieve stress. However, it is important to exercise at the right time. Exercising early in the day is preferable, as exercise increases the production of adrenaline in the body and therefore disrupts sleep cycles.