Sleeping well is a real luxury (those who sleep poorly can confirm this!). Indeed, beyond frustration and fatigue, lack of sleep is linked to many health problems, from mental disorders to obesity, including heart problems, a high risk of diabetes and blood pressure. high blood pressure. Interviewed by the Daily Mail , psychologist Richard Wiseman, a sleep specialist, gave advice on how to sleep better. First of all, he explains that falling asleep as soon as you lay your head on the pillow isn't terrible, it's actually a sign that you're not getting enough sleep (remember that specialists recommend 7 at 8 hours of sleep). According to him, the ideal time to fall asleep is between 8 and 12 minutes. Less than 5 minutes is a sign that you should go to bed earlier. Beyond 12 minutes, it's a sign that you have sleep problems (unless, of course, it's exceptional because you're sick or in pain somewhere).
According to Dr. Wiseman, to reduce the anxiety associated with not being able to fall asleep, you have to force yourself to…stay awake! A study from the University of Glasgow has shown that, when you force yourself to stay awake, you paradoxically fall asleep more quickly. The reason ? When we try to fall asleep, the brain constantly checks if we are falling into the arms of Morpheus, which keeps it hyperactive. Conversely, when wanting to stay awake, the brain does not react in the same way. However, this is only valid if you stay in bed (so no TV). You can also have fun counting sheep (or whatever you want to count!).
If falling asleep is not a problem, many people suffer from nocturnal awakenings. Dr. Wiseman explains that if waking up is related to a thought about the next day, you don't hesitate to write it down on a paper so you can go back to sleep without worrying about forgetting it. On the other hand, if the alarm clock lasts more than 20 minutes and you have the impression that you are not ready to go back to sleep, he recommends getting out of bed, so that it remains associated with sleep. And then, what do we do? We avoid screens, and we favor an activity that works the brain and the hands (puzzle, coloring, etc.). During the day, we do not hesitate to take 20-minute naps if we have the possibility (around 3 p.m. is ideal, because it generally corresponds to a peak of fatigue). Afraid of not waking up after 20 minutes? We follow the trick of the researchers:have a coffee just before the nap. Caffeine takes 20 to 25 minutes to work, so you wake up at the right time.
Here are tips that we will hasten to put into practice!
