Entrusting your sleep to Morphée is a nice idea, making it part of small rituals is better !
We share with you the recommendations of Caroline Rome, Sophrologist specialized in sleep and vigilance, attached to the sleep center of the Hôtel-Dieu de Paris.
Prepare for sleep
Sleep preparation is very important.
During the day, it is important to take a few breaks, letting go and focusing on your breathing, relaxing your shoulders
These little exercises only take a few seconds, you can do them while waiting for the light to change or in a queue.
Avoid digital screens in the bedroom
Smartphones and screens are considered by experts as the "worst enemies of sleep".
Indeed,screens generate blue light which prevents melatonin secretion (sleep hormone).
In addition, using your smartphone at bedtime can agitate your mind, maintaining a state of wakefulness.
Fixed hours
Numerous studies highlight the importance of a regular sleep schedule to improve sleep quality.
Experts recommend not to hit the snooze button for more than an hour during the weekends and days off.
Do not force yourself
Trying to sleep at all costs can create tension and stress.
If you are feeling too restless, it is better not to go to bed.The best time to go to bed is when the following stimuli appear:yawning, blinking, loss of concentration, slight shivering.
Physical activity
Numerous studies have highlighted the close link between physical activity and sleep quality. In fact, it:
- Helps reduce anxiety by stimulating endorphin production.
- Regulates our internal clock mechanisms by producing serotonin.
- Helps you attain a more restful sleep. Deep sleep tends to last longer after physical exercise.
Something to keep in mind, in order for physical activity to have a lasting impact in your sleep, it must be regular. In the evening, it's better to avoid intense activities.
Bedroom
Bedroom
It is interesting to look at the environment in which we sleep.
Is our room a place where we feel immediately calm and relaxed?
Or is it a bit of a mess?
It is important to create a calm and cosy environment, once where you can feel truly at peace.
Stimulants
You can start getting ready for sleep in the afternoon!
After 2 pm, avoid tea, coffee, pop and all other caffeinated drinks.
This might seem obvious, but it's worth mentioning.
Food
Avoid heavy meals before going to sleep!
Digestion requires a lot of energy and can disturb sleep.
Therefore, opt for a light meal in the evening.
Alcohol
While alcohol can help people fall asleep and makes it impossible to wake them up for a few hours, it disrupts the rest of the night. Light and fragmented sleep often characterises those boozy nights, waking up during the night or very early in the morning without being able to fall back asleep.
Alcohol is often considered a "false friend" of sleep.
To-do list
In order for it to be truly effective, some of our users like to write a list of everything that is in their mind before using Morphée. Tasks, appointments, reminders...
Calming the mind allows you to start your session in optimal conditions.