In France, 20% of you have difficulty falling asleep every night. 20% is also the rate of French people who say they sleep with their smartphone. COINCIDENCE? Probably not. How to fall asleep quickly, the Dodow team will explain to you how to fall asleep fast with some tips.
Nutrition for good sleep
It is preferable to eat light in the evening, 2 to 3 hours before bedtime, and especially foods rich in carbohydrates and tryptophan (an amino acid). Favor pasta, rice, potatoes, but also cereals or legumes like quinoa or lentils if you want to maintain a diet for good sleep.
As for herbal teas, chamomile and valerian have a relaxing effect. But beware of mint, it has a stimulating effect!
If you are pregnant, the rules are a bit different: be careful about what you can and cannot eat for the baby's good health. There is a diet good for pregnancy, and foods to watch out for.
To sleep well, avoid screens
The blue light they emit blocks melatonin secretion, meaning it prevents you from dozing off by disrupting your biological clock: prefer paper books or your bedroom ceiling to sleep well and avoid screens.
To sleep well, stay positive
What happens in your head affects the rest of your body, it is important to stay positive. Keep a notebook near your bed to write down all the good things that happened to you during the day; it will help you decompress and think less about your worries.
To sleep well, exercise
Exercising shortly before going to bed produces the expected results. It doesn't take a genius to know that tiring yourself makes you want to go to bed! So do some yoga a few hours before sleeping to tire and relax yourself.
Sex to find sleep
Start by taking a good hot shower to relax: up to 39°C, hot water has a vasodilator effect that will improve your blood circulation. The extra oxygen brought by your blood to painful areas will release any muscle contractions.
You are now in good conditions to cuddle your partner. In any case, you can count on sex to find sleep. Orgasms (in pairs or solo) release in your body opioids, hormones that have the effect of calming you.
Stay zen to find sleep
It is called the bodyscan, also the body scan. It is a meditative relaxation technique. To practice it, just lie down and focus on relaxing your body, limb by limb, from feet to head. So if you want to stay zen to find sleep:
Make sure you are not disturbed for about twenty minutes to half an hour.
Find a position you can hold for a little while, in which you can breathe deeply (so, do not sprawl or collapse).
Focus your attention on your body, starting with your feet.
Feel sensations of warmth, cold, your pains and discomforts, your clothes resting on your body. Linger on all your feelings, none is more or less important than another.
And then a little video to help you. :)
Cannabis to find sleep
Finally, for Bob Marley fans, taking cannabis to find sleep is done. Used for medical purposes in the United States and several European countries where it has already proven itself, cannabis contains THC, a natural substance with a sedative effect.
However, it is known that there are major side effects on memory and concentration in the long term, not to mention possible addiction... So for smoking enthusiasts, we advise you to favor a good breathing exercise, which will also make you smile! :)
