While we spend almost a third of our life sleeping, sleep disorders can be destructive on the individual at the psychological level but also physically. Insomnia is a deep evil that you can fight with many tricks. Discover how to fight against insomnia and find peaceful nights. The experts at Emma Matelas give you the solutions!
Dr. Verena Senn, Neurobiologist and Head of Sleep Research at Emma – The Sleep Company, says, “Sleep is a natural mood booster. When you get enough sleep each night, you wake up being the best version of yourself, giving your mind and body the time they need to recharge. Getting optimal sleep (at least 7-9 hours a night) is like recharging a battery. When the battery is fully charged, it has the positive energy and motivation it needs to perform well in all areas of life.“
We spend almost a third of our lives sleeping, and that’s a good thing because our physical and mental well-being depends on it. The reasons why we need to sleep better are to clear bad thoughts, strengthen our memory capacities and the immune system but also to regulate the metabolic and hormonal processes of our body.
For this, Emma Mattress represents an ideal ally to fight against insomnia and sleep like a baby.
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To fight against insomnia, physical activity is essential
Exercising regularly is essential because exercise stimulates the body to secrete the stress hormone cortisol, so regular exercise helps you sleep better and reduces sleep problems. Some studies suggest that exercise should last longer than an hour to truly benefit the individual in increased total sleep time and better quality.
Emma’s experts recommend a minimum of 30 minutes of exercise, but only 2-3 hours before sleep. Regular exercise can greatly help improve sleep quality, especially for people who suffer from sleep disorders.
Emma Matelas experts give you tips to fight against insomnia
Investing in a comfortable, high-quality mattress is the first step to good sleep. Take advantage of Emma’s Easter campaign with up to 40% off several products to improve your sleep.
But a good mattress does not solve everything and other habits should be taken into account to make your nighttime worries disappear:
- Go to bed at regular times.
- Adopting sleep hygiene practices
- Not staying awake in bed.
- For some people: exercise at least 30 minutes a day, but no later than 2-3 hours before bedtime
- For others, exercise at least 1 hour a day, but no later than 2-3 hours before bedtime
- Do not take a nap after 3 p.m.
- Avoid caffeine, nicotine, and alcoholic beverages at least 2-3 hours before bedtime
- Avoid large or heavy meals and drinks late in the evening.
- Take time to relax before going to bed (not while watching TV).
- Keep your bedroom dark, cool and free of electronic devices, such as phones, tablets, laptops, TVs, etc.
- Take a warm bath, cuddle with a loved one, or curl up in a soft, warm blanket before bed.
Emma Matelas experts believe that a good night’s sleep starts with quality bedding, but also with good habits. That’s why Emma offers personalized online support for adults and children with Certified Sleep Consultants.
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Three sleep techniques to fight insomnia
Dr. Verena Senn, Neurobiologist and Head of Sleep Research at Emma – The Sleep Company declares:
“It’s good to have your own routine before going to bed so you can sleep better. A bedtime routine can include one or more soothing practices as well as different relaxation techniques that help lower blood pressure and heart rate, allowing you to fall asleep faster. Most people fall asleep between 9 p.m. and 1 a.m. because that’s when body temperature drops and melatonin production increases, making it easier to sleep. Sticking to the same bedtimes helps your body maintain its internal clock and improves your sleep.
1. Breathing techniques
Breathing slowly benefits the body and mind as it helps decompress and produce more melatonin (the sleep hormone that helps you fall asleep). One of the simplest and most popular breathing techniques is the 4-7-8 breathing method, which involves sitting with your back straight and placing the tip of your tongue just behind your upper teeth, and stay that way until you finish the exercise. Once seated, inhale through your nose for a count of 4, hold your breath for a count of 7, then exhale through your mouth for a count of 8. Repeating these steps 3 times can help you fall asleep.
2. Techniques of visualization through meditation
Many studies have proven that visualization helps people fall asleep faster. To visualize, start by getting into a comfortable position, sitting or lying down, then close your eyes and relax with slow, deep breaths. Choose a place, an object or a color and try to visualize it. Continue to breathe while holding that place, object, or color in your mind and think about what it means to you. This technique can help you fall asleep quickly.
3. Muscular techniques
Also called progressive muscle relaxation or Jacobson deep muscle relaxation, muscle techniques involve contracting the various muscles in your body and then releasing the tension. To do this technique correctly, start with your upper arms. Flex your biceps, then release the tension in your muscles. Then flex your forearms and let them relax. Take a deep breath, tighten your abdominal and chest muscles, then exhale slowly as you relax those muscles. You can also learn about muscle relaxation from an audio class or workout.
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