How to have sleep quickly?

Finding sleep easily is not always easy. waking up in the middle of the night? 40% of women suffer from sleep disorders, according to the National Institute of Sleep and Vigilance. Sleeping well is essential for physical and mental health. We will see in this article practical tips that will help you quickly reach the arms of Morpheus. This is simple advice to implement and that will not cost you a single penny. The ideal for you to feel better the day ... And more fit!

Finding sleep quickly and naturally: how?

Comfort: essential to improve your sleep
Before going to bed, the ideal is to put the brain in condition by promoting calm, a quiet activity, and a soft light because it is in the darkness that the brain produces melatonin, the sleep hormone . Its secretion can be curbed or canceled by the light.

Comfort is also essential: suitable mattresses and cushions, good pajamas and room temperature are essential to ensure a good night's sleep.

You must feel good and the space around you must be nice to you. A room that soothes you; from the dark, a white noise generator if you do not like complete silence ... create yourself a pleasant environment .

Sport: good or bad to sleep?
Having a sport routine is always good for our nights because the sport relaxes and has an anti-stress power over time. However, it is not recommended to exercise just before bedtime because sports as a stimulating activity prevent sleep.


Reduce the use of screens at night
This advice, you have certainly already read and heard many times. Yet, screens really make sleep more difficult to achieve . The reason is that our screens, whether LED or not, contain and return blue light. This blue light retards our sleep. Of course, there are modes to remove blue light from your computers, tablets and smartphones past a certain time. However, that is not enough. The strong contrast of the screens prevents the brain from preparing for a standby phase. Ideally, it is best not to use screens at least an hour before going to bed. So, you will fall asleep faster.

Eat lighter at night
In the evening, avoid very rich meals . The more fat, salt and sweetness you eat, the slower your digestion will be. It can also cause heartburn if the meal was acidic, stomach upset or other. To limit this, choose lighter meals. A saying says that it is necessary to privilege a meal of king in the morning, a meal of prince at midday and a meal of poor at night. This is rather truthful. This adjustment of eating habits promotes a faster sleep.

Air your house
It is common to think that the heat is sleeping. This is true. However, for a recuperative sleep, it is necessary that your room is fresh. A temperature of 19 ° is amply sufficient. Do not overheat. Better yet, ventilate the room for ten minutes before going to bed. The fresh and invigorating air will allow you to find sleep more quickly. Keep this habit everyday.

Do not use drugs or sleeping pills
It is well known, some cough syrups hover. As well as sleeping pills. Only, it is strongly discouraged to use this type of product. Not only is the solution only valid in the short term, but an addiction phenomenon can quickly take hold. Gradually, you may not be able to sleep if you do not have one of these products because there is a phenomenon of habituation. It is therefore better to favor natural sleep and avoid any product.

Reading, a true ally
It may seem old school, yet reading really makes you fall asleep faster. It stimulates the brain but rests the eyes. Thus, sleep arrives faster. Take the time to vary your readings. Because even if you are refractory to reading, find a type of works that suits you and that will give you the desire to devour the pages. It may very well be a magazine even though a more classic book is recommended.

Get to sleep fast: ultimate advice
Finally, you will not find sleep more easily after one night! These tips, which can become habits, will change your sleep pattern as time goes by. But by adopting these good reflexes, your body will learn to interpret more effectively the moments conducive to sleep. Thus, you will be more reactive and awake during your days. Good habits that will make you feel better in your body and more attentive during your days. Although some recommendations may be binding, you will not regret the efforts made!

yoga positions to prepare your night
To sleep well, you have to empty your brain of harmful thoughts and refocus on yourself. This is why yoga is popular among people who suffer from insomnia. Through a series of simple positions (Janu Sirsasana, Baddha Konasana, Upavistha Konasana, the eye of the needle, and finally Viparita Karani *) you can synchronize your breathing and anticipate sleep.

* For those who do not fully understand the Yogi language, you can find these positions on the Internet.

A special sleep cocktail 
What if you tried the magic sleep cocktail made from milk? Thirty minutes before sleep, drink a cup of hot milk with a spoonful of honey and you the kingdom of Morpheus.

For lactose intolerant, chamomile, orange blossom or linden also facilitate sleep.

Essential oils for a peaceful night
Last "soft" method to try to find sleep? Essential oils ! In this area, specialists recommend lavender either directly on the pillow or in massage. Other mixes to spread his recommend to clean the air and soothe the spirits.

Meditation to evacuate stress
This popular practice, inherited from Buddhist culture, is similar to a cognitive therapy whose impacts have been validated scientifically. American neurologists have shown in 2014 that mindfulness meditation decreases the secretion of cortisol, a stress hormone , which improves the quality of sleep. It also regulates the activity of the tonsillar complex, a region of the brain involved in anxiety.

To meditate is not very complicated: it is enough to make the silence in oneself by taking a benevolent look at the present moment; Negative thoughts are allowed to slip without judgment until a deep relaxation is achieved.


Alcohol and tobacco are also prohibited especially in the moments before bedtime, and each for a reason that disrupts the system of sleep cycles.

Alcohol allows us to dive easily and deeply into sleep at the beginning of our night but disrupts it in a second time. Tobacco , by increasing blood pressure, disturbs our sleep because it exposes us to a nervous state.


After all that, all you have to do is wish you a good night. 

14 effects of not getting enough sleep

Sleeping less than six hours a day for one week causes changes in more than 700 genes.

Daily occupations cause many people overlook the time to rest and continue their lifestyle. The World Health Organization (WHO) states that an adult should sleep 7 to 8 hours to maintain optimal physical, emotional and mental state.

A study published in the journal Sleep examined the bedtime  habits of 1,741 men and women and found that those who slept less than six hours had a higher risk of dying after only one night, had lost part of brain tissue .
Based on some studies on this subject, some effects of not getting enough sleep are:

1. Hunger excess and anxiety
Lack of sleep is related to the tendency to eat in larger quantities with a greater number of calories and carbohydrates. Also, you would be more likely to choose 'junk' foods, even when not hungry.

2. More risk of having an accident
According to the National Sleep Foundation in the U.S., less than six hours sleep triples the chance of having a drowsy while driving, accidents take place due to the effects on eye coordination. But so you are not behind the wheel, a night without sleep will make it awkward.

3. Poor physical attractiveness
The study published in the journal Sleep found that participants in the experiment were less attractive and more decayed appearance. Another study by the Medical Karolinska Institute in Stockholm said that people looking tired is considered less accessible. Over time this effect worsens as the skin ages.

4. More likely to have flu
A study by Carnegie Mellon University explains that sleeping less than seven hours posed WHO is associated with a high risk of getting a cold. Therefore, a very strong immune system break.

5. Loss of brain tissue
Spend just one sleepless night can cause loss of brain tissue, as blood levels increase two cerebral molecules, usually by a brain injury.

6. More Emotions
In 2007 study at the University of California and Harvard Medical School used MRI to show that not sleep properly makes emotional brain regions are more active by 60%, this would cause more uncontrolled and inappropriate reactions.

7. Lowest concentration, more memory problems
Being tired affects concentration and, instead, it may become more forgetful. This can hinder the learning and retention of concepts.

8. Increased risk of stroke
Research slepp 2012 states that the risk of stroke increases for adults and the elderly.

9. More odds of obesity
In addition to consuming more calories after not sleeping well for only one night, long term you may suffer from obesity. According to the analysis of Penn State, as the hormones ghrelin and leptin, which regulate appetite, change their levels considerably.

10. Might increase the risk of cancer
A study of 1,240 people who had emphasized that slept less than six hours had twice the risk of colorectal polyps, which can be malignant with time. In addition, other studies related to breast cancer.

11. Diabetes
A study by the Center for Disease Control and Prevention of Diseases found that sleep deprivation is associated with chronic diseases such as type II diabetes and that there is less sensitivity to insulin.

12. Cardiac Diseases
Depriving yourself of sleep could be related to high blood pressure, clogged arteries and heart failure. So says a study by Harvard Health Publications.

13. Decreases sperm count
It can affect fertility. According to a study published in the American Journal of Epidemiology showed that youth who confessed suffer sleep disturbances, 29% had less concentration of sperm in his semen.

14. The risk of death is increased
A study that analyzed Sleep Magazine habits that a bedtime of 1,741 men and women found that those who slept less than six hours had a higher risk of dying.

Read also:

DIABETES AND SLEEP: CLOSELY LINKED

10 tips for sleeping well

What foods are best to eat before bedtime

 2 Sleep's worst enemy

DIABETES AND SLEEP: CLOSELY LINKED

There is a correlation between sleep and diabetes through sleep disorders such as insomnia, hypersomnia syndrome, restless legs, or disorders apnea syndrome ... can be the effects of diabetes or have effects on him. Poor sleep hangs over glycemic control increases the risk of developing diabetes and may aggravate existing diabetes.

The vital function of sleep
Sleep is vital for the body. It is necessary for recovery from physical, intellectual and psychological. Among other functions, sleep contributes:

• mechanisms of cognition and memory
• the elimination of toxins
• to replenish energy reserves of nerve and muscle cells
• and especially the regulation of metabolic functions (glucose, appetite ...) which explains its link with diabetes.

Circadian rhythms
Each person has biological rhythms that regulate the activity of our body. Among these rhythms, circadian rhythms characterize our lifestyle over 24 hours with alternating phase of sleep at night and sleep during the day. This internal clock is part of our biological heritage and may vary slightly from one individual to another. However, it is synchronized by the main time markers that are daylight and social activity. Despite this, some people tend to get up later or earlier. But one thing is for sure, these rhythms are essential to the balance of the body and repeated disturbances (sleep disorders, night work, work day with no light, staggered schedules ...) have an impact on health .
Major sleep disorders
Sleep well, regularly 8h per night on average , is needed by the body and makes a good recovery. If some need 9h 6h and others only to feel like (large and small sleepers), a sleep time beyond or below 10h 5h is a warning signal and can hide a sleep disorder .

Major sleep disorders
Sleep well, regularly 8h per night on average , is needed by the body and makes a good recovery. If some need 9h 6h and others only to feel like (large and small sleepers), a sleep time beyond or below 10h 5h is a warning signal and can hide a sleep disorder .

Major sleep disorders are:

• insomnia (sleep too short): difficulty falling asleep, poor sleep, multiple awakenings during the night or early morning
• hypersomnia (sleeping too long): regular sleep or catch up (on weekends, holidays ...), daytime somnolence (excessive tendency to fall asleep in situations of everyday life)
• Restless legs syndrome : discomfort in the legs that require stand
• Obstructive sleep apnea syndrome : repeated cessation of breathing during sleep

Links between sleep and diabetes

Effects of sleep on diabetes

Sleep disorders can have an effect on diabetes, overweight and obesity. Studies show that reduced sleep causes a dysregulation of glucose metabolism (50% decrease in the action of insulin, 30% reduction of the amount of insulin produced), tennis favor the onset of diabetes or the exacerbation of existing diabetes.

During sleep, fat cells secrete a hormone (leptin) that goes to sleep feeling hungry. The day the stomach, he secretes another hormone (ghrelin) that facilitates food intake. The decrease in sleep time cause people to eat more, which increases the risk of obesity.

Effects of diabetes on sleep
Diabetes can be a cause of impaired sleep. Some insomnia are indeed related to impaired glycemic control (especially in case of hypoglycemia at night , common in type 1 diabetes). Rapid changes in glucose levels during the night causing nighttime awakenings , insomnia factors.

People with diabetes are also bigger consumers of sleeping pills and hypnotics .

Some complications of diabetes such as frequent urination (polyuria), musculoskeletal pain (which require to get up several times at night) may also be the cause of insomnia . The restless legs can result from nerve damage (neuropathy) associated with diabetes. The diabetic retinopathy can she, impair the vision of light and push the diabetic person underexposure with an effect on circadian rhythms .

Food and sleep
Some foods are more challenging and promote wakefulness such as proteins, while others promote sleep like carbohydrates. We therefore avoid eating meat in large quantities in the evening, but we allow a dessert or a sweet drink (tea, for example) that promotes sleep and prevents hungry at bedtime. diabetes and sleep are interrelated . No wonder they share the same lifestyle and dietary measures: limit alcohol, eat healthy, regular physical activity ... By improving one, it helps balance the other and vice versa .

10 tips for sleeping well

Some good reflexes and rules can suffice to spend more relaxed nights. Dinner, room layout ... learn how to avoid the pitfalls that affect sleep and the quality of your sleep.

1 - Gently with exciting
Evening, reduce coffee, tea, vitamin C, cola and cigarette whose stimulant effects can disrupt sleep. Beware also of migraine and pain medications containing caffeine, used especially for treating nasopharyngitis.


2 - A diet under control
It can become an ally of sleep. Try to eat regular foods rich in vitamin B (fish, soy, nuts, cereals). Calcium and magnesium also promote sleep with their soothing effect on the nervous system. Especially calcium found in dairy and magnesium in chocolate, dried fruits and vegetables.
Can boost its levels of melatonin, which synchronizes the body to the rhythms of the environment, consuming without excess foods like radishes, corn, ginger and barley.

3 - quiet evenings
Prefer relaxing activities, such as a warm bath at least 2 hours before bedtime, reading, herbal tea ...


4 - Overeating and alcohol forgotten ...
The work of digestion interferes with sleep, and alcohol, by its action on the brain, affects the quality.


5 - The bed reserved for the dodo ...
... And lovemaking. Avoid as much as possible disruptive activities: watching TV, working or eating in bed.

6 - airy room
Sleep in a room neither too hot nor too cold. The ideal temperature: 19 ° C.


7 - Listening signals sleep
Consider yawning, itchy eyes ... foregoing sleep. They allow to meet its own biological rhythms. It is useless to want to sleep if you do not sleep.


8 - A steady pace
It is best to lie down and get up at fixed times. By the lie to recover from a bad night, we especially take the risk of shift.


9 - Do you force not sleep
Needless to stay in bed more than 30 minutes to turn and turn. It is better to get up, read, or drink a glass of water ... and go back to bed when you feel earned to sleep again.


10 - No nap
... If you have difficulty falling asleep or you may not get to sleep at night.

What foods are best to eat before bedtime

Disputes about whether to eat in the evening, being a long time. Obviously, if you are desperately struggling with excess weight, you should dine as early as possible and less caloric.

Experts looked at this issue from the other side - they appreciated what foods will help the rapid fall asleep, and which, on the contrary, will affect your sleep negatively.

A number of studies where researchers measured sleep duration and how foods or beverages affects sleep.

A number of products contain chemicals that help to fall asleep faster, say scientists. Experts recommend at bedtime to use such products: cherries, bananas, milk, cereal, granola, herbal tea. Scientists have identified as products that reduce the duration and reduce the quality of sleep. So, foods and beverages, which should not take before bedtime: sandwiches, burgers, coffee, dark chocolate, energy, spicy food, condiments, fried foods, alcoholic beverages.

At first glance, alcohol helps you relax and fall asleep. However, as research demonstrated moderate levels of alcohol reduce not only the length, but also the quality of sleep.

Therefore, scientists recommend, is to abandon spicy, fatty foods before bed, as well as products containing caffeine and alcohol, and replace them with fruit, milk or herbal tea.

2 Sleep's worst enemy

According to the findings of Japanese researchers revealed the chest and shoulders ruin your sleep is often a bra. Experts also tight dresses body temperature and melatonin levels increased as a result of the two worst enemies of sleep, he said.

Another factor that ruined nights sleep at 21.00 after a work-related mailings and phone calls made. According to research conducted at the University of Michigan, work-related at 21.00 can not sleep well after using the phone and the next day can not come efficient. Russell Johnson in a statement at the beginning of the research team, "Sleep before making work-related phone calls, e-mails and SMS scorers with friends who calls not as comfortable as possible. Working hours 21:00 as I chose. Because many people are sleeping between 21:00 and 01:00. Smart phones are the most destructive tools. Because they are portable. That's why people put them under the pillow or on the nightstand. Unlike the sound of smart phones and laptop computers and lights is more disturbing, "he said.

About AGAINST SMOKING AGAIN

Which makes it difficult to sleep if another cigarette. According to the statements of the experts before sleep disrupts sleep patterns, smoking. Nitokit of stimulating the release of chemicals such as dopamine and serotonin triggering REM sleep because smokers instead spends more time in light sleep mode. Again, according to studies of sleep before the next day smokers themselves feel less rested. Experts least a few hours before smoking should be left to say.

Heavy protein foods in Dinner, such as grilled chicken and meat being consumed is unfortunately difficult transition to sleep. How much protein-rich food is good, so bad in sleep. Because the body is a lot to digest protein is running and this situation often makes it hard for the body goes into sleep mode. Before sleep such as crackers, cereals and starchy foods instead it would be better to opt for products. 4 hours before bedtime helps reduce blood sugar renewed carbohydrate products which provide faster switching to sleep.

***

Remember, only to fall asleep to sleep on an empty stomach is not only difficult, but also the depth and layout of your sleep cycle also gets affected.

Half an hour before going to sleep, eat a small amount of unsweetened almond butter and deeper sleep quality sleep can help. Low-glycemic index or leaving these nutrients prevents your blood sugar if one stroke. Doctor Oz almond butter mixed with potassium and magnesium-rich banana loves to eat. This duo helps to relax the muscles and provide a more relaxing if you go into sleep mode.