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Simple Tips to improve your sleep - An ultimate guide

Posted by Jessica Jane on

Sleep with candle

Can't sleep soundly? Is your sleep troubled, and you wake up ‘tired’ to start the day? A lack of sleep can have negative consequences for your long-term health. Good sleep habits will help you regain all of your energy.

Each sleep cycle consists of 3 phases:

  • Light sleep: important for memory, learning, and allowing the body to recover from the day.
  • Deep sleep: participating in the proper functioning of the immune system as well as muscle repair.
  • Paradoxical sleep: privileged time for dreams, important for mental recovery, and memory formation.

Close screens an hour before going to bed. 

Using bright devices like tablets, cellphones, and television in the evening disrupts the circadian rhythm, which regulates the periods of wakefulness and sleep. Turn off all your devices ideally an hour before your usual bedtime to make room for a calm and dark environment.

Do some quiet activity before bed

What to do with this hour that you usually spend in front of the television or on your laptop? Prepare your body for sleep by taking a warm bath, reading a book, or meditating. The candle mediation can greatly help you to fall asleep. This will promote relaxation, and you will fall asleep more easily.

Correct pillow for sleeping

Choose the right pillow for you

Pillow tastes are very personal. A too-soft pillow will not provide enough neck support, while a too firm pillow will not allow complete relaxation. “The perfect pillow must be able to adapt to each type of sleeper. With the Endy pillow, which is unique on the market, you can add or remove frayed memory foam handles, which will make the pillow more or less thick and more or less firm according to your tastes. If you sleep on your stomach, the pillow should be thinner to avoid stretching your neck, while if you sleep on your side; the pillow should be higher to fill the hollow between the neck and shoulder.

Help from nature

Many plants are known and were already used by our ancestors for their virtues. These plants include valerian, Eschscholtzia, passionflower, lemon balm, and more.

Do not hesitate to help yourself with natural products made from plants or essential oils. Depending on your preferences, you can find them in different forms: capsules, ampoules, elixir, or herbal tea containing sleep plants. Another active ingredient is melatonin that you can use to fall asleep but not always in sufficient quantities. Many food supplements offer plant/melatonin mixtures.

Drink a calming drink.

Some herbal infusions are great for sleep like chamomile, orange blossom, and Valerian. Drinking a simple cup of hot water or infused water after dinner aids digestion and promotes better sleep.

Take a Melatonin supplement.

Melatonin is a substance naturally secreted by the body that plays an important role in regulating wake and sleep cycles. In the case of sleep disturbances, the supplements of Melatonin sold in pharmacies can represent a good solution. Melatonin is not for everyone. Seek advice from a healthcare professional.

Eat light in the evening.

Have you ever noticed how badly you sleep after eating too much? Digesting fatty and heavy foods in the evening will give you a restless night's sleep. Favor light foods during dinner and wait about two hours after the meal before going to bed. Cut the foods that are high in sugar or caffeine like chocolate, sodas, and of course, coffee.

Getting up and going to bed at about the same time each day.

Try to maintain a regular sleep schedule by going to bed around the same time every night and getting up at about the same time in the morning, including weekend mornings. Your internal dial will be much more likely to adapt to your routine if it is not constantly changing. You will fall asleep faster and wake up in better shape.

Long live the darkness and the silence in your room

Get rid of parasitic noises (such as the ticking of watches), and isolate your room in a protective cocoon. Don't hesitate to try earplugs if your partner is snoring. Hide the light well with shutters and curtains. The dim light or total darkness stimulates the secretion of Melatonin, the sleep hormone.

care of bedroom enviroment

Take care of your bedroom environment. 

Ideally, it should be silent. It must also be sufficiently dark while protecting itself from external lighting. The light continues to pass through the closed eyelids during the night and disrupts the secretion of Melatonin. LEDs or other alarm lights should be avoided, as well as email and telephone ringing tones. The ideal temperature is 18 ° C. Quality bedding helps sleep. Moreover, you can burn the scented candles in the evening to create a peaceful ambiance in your room.

Play sports

Several expert reviews and literature have shown that moderate and regular exercise improves slow, deep sleep and decreases insomnia symptoms. However, it is advisable not to do this exercise at night too close to bedtime because exercise stimulates you instead of preparing you for sleep: quite the opposite effect! Prefer meditation or yoga to relax and calm your mind.

Meditation

If you are not a good reader, meditation is a great way to get relaxed. It is perfect for ultimate peace and sound sleep. You can watch the meditation video on YouTube and perform it. We advise you to select the candle meditation using the scented candles that let you fall asleep halfway through it. It helps you fall asleep but does wonders for reducing stress levels; improve brain function and peace of mind. Sounds fab, right?

Set the mood and use the power of fragrance

Your bedroom can be turned into a room with a chilled environment if you dim the lights and light up your scented candle. Our Lavender scented candle has been created to set the mood and enhance your relaxation moments. All you need to light it up, enjoy the flickering light and lavender essential oil properties soothe you, and prepare you for sleep.

 

 

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