We will continue our journey 🔮 to the land of dreams 💭 and SLEEP 💤.
This week, and the next, I am going to tackle the ‘🗝️ SOLUTION 🗝️’ section and share with you many tips to resolve this sooooo important aspect of our health once and for all 🙂.
However, don't forget that our state of health is not a 📉 straight line 📈, it rather fluctuates, like a beautiful sinusoid 〰️〰️〰️. Having periods of life when our sleep is disturbed 🤯 is quite normal 😌.
What is less so is not sleeping well chronically 🤯, that is to say for years, or even forever for some 😱.
And please 🙏🙏🙏, don’t tell yourself “I’ve always been an insomniac, that’s how it is, it’s not going to change 🤷♀️🤷🤷♂️”.
Just because you've "always had" sleep problems doesn't mean you have to have them forever 🙅♀️🙅🙅♂️.
Come on, here we go, I'll make you a list 📋of important points to put into practice before taking anything like external help, even if it's completely natural 😉💊!
😴 The basics: a good mattress and a good pillow, it seems futile but many of us believe that we will sleep well on a rotten mattress 🤣!
Please 🙏, if you still have a ⛓️ spring mattress ⛓️, get rid of this metal object and give your body something other than ⚙️ scrap metal ⚙️!
I'm not telling you about the electromagnetic field ⚡⚡⚡, not natural at all, which emerges from such an object 😱.
In the same vein 👉 avoid electrical wires under the bed, a clock radio next to your head or a motor integrated into your box spring.
You don't want your bed to turn into an electronic kit!
It's a bit like an antenna 📡 that transmits to your brain 🧠 an electromagnetic field ⚡ not suitable at all 🙅♀️ at all 🙅♂️.
😴 Whenever possible, sleep with a north/south orientation : head 🛌 to the north and feet 🛌 to the south.
The energy of the night 🌃 flows from north to south, be in harmony 🤗 with it.
😴 Try, I mean try 😉, to go to sleep before midnight 🕛.
This will not be possible for everyone 🙆♀️ … you remember the “🦉znight owls 🦉” ❓❓❓ (see previous post).
It's a question of biological 💃 rhythm and nycthemeral secretion = 🌀 cycle of day and night 🌀.
The hormones or neurotransmitters that we produce all have a rhythm based on the day 🌅/night 🌌 rhythm.
😴 As much as possible, have as much darkness 🌠 in your bedroom 🛌.
Melatonin is a hormone which, among other things, promotes sleep 😴😴😴 and its secretion begins when darkness sets in 🌑 that's why we yawn in the evening .
I was talking to you about nycthemeral secretions, here is a great example 👍!
😴 Avoid heavy meals in the evening 🤢… and yes… sleeping 😴 and digesting 🤢 don’t go well together… not at all…
If you are fond of beef 🥩 in the evening for example... hummmmm 🤔🤔🤔... I still have to tell you 😉: it will take at least 4 hours for your steak to arrive in your colon 😫.
Eating something else will be a wise decision 👌!
The ideal 👌, I mean the ideal, while knowing that it is not always possible, is to favor animal proteins, especially 🥓 meat 🍖, for lunch and to eat vegetables 🥕🥒🍆 (with carbohydrates 🥔🍚🍝) rather in the evening.
😴 Also avoid eating too close to bedtime.
It is generally recommended to eat 😋 two to three hours before going to sleep 😴 ... always to avoid going to sleep while digesting 🤢🤢🤢: either you digest or you sleep, you have to choose 😉!
😴 Avoid stimulants 🤩 like coffee ☕, tea 🍵, coke or excess alcohol 🥃. They do not mix well with a brain 🧠 and an entire organism which must go into sleep mode 🧘♀️😌🧘♀️!
These stimulants also reduce the secretion of melatonin, the one we need to get into sleep mode... 😴💤🛌.
😴 Before going to sleep, avoid hot baths 🛀.
And yes, the hot bath 🛁 increases your body temperature 🌡️, which is not favorable for falling asleep.
Prefer a bath 🛁 or a lukewarm 🚿 shower 👍.
😴 Yes, sport 🏊♀️🤸♀️🤽♀️ is beneficial for your health and for your sleep, however practice your favorite sport away from bedtime.
It's like the meal 🍽️, 2 hours before, otherwise your body will be in a state 🚨 of alert 🚨 (adrenaline) and you could have difficulty falling asleep 🤯😳🤯.
😴 And what about screens of all kinds: phones 📱, tablets, computers 💻… we know it but we often forget 🙈🙈🙈!!!
If you want to put all the chances on your side to sleep well, put your devices to sleep 💤💤💤 at least 2 hours before going to sleep yourself!
Screens 🖥️ stimulate your brain 🧠 when it is supposed to go into off mode 😌: total incompatibility ❌.
Is it useful at this point to remember that your phone 📲 has nothing to do in bed 🛌 with you ❓❓❓
Electronic devices reduce melatonin secretion… by up to 22% ❗❗❗
And if you’re already secreting less, you’re off to a bad start 🤦♀️!
And finally, if you use your phone 📱 as an alarm clock ⏰, find a place to put it that is at least 1 meter from your head and put it in airplane mode ✈️… yes, the alarm will work 👍 but above all you will avoid to very powerful electromagnetic radiation ⚡ to fry your brain in the long run 🤯 … and to disrupt your sleep of course 😵.
👉👉👉 All stimulants block the decline in hormones associated with activity and stress, cortisol and adrenaline for example.
This drop happens 🌈 naturally 🌈 at the end of the day and our pace is supposed to slow down 🐢🐌🐢, unless we prevent it.
Okay, this post is a bit long 🤦♀️... I grant you... there is so much to say 🙋♀️!
Continuation and end 🔚 next week ✌️!
Come on, ✨✨✨ Miam la Vie ✨✨✨, a good weekend to you all 😎 filled with love ❣️ and with good mood 😁 !
Docteur Sandra Stallaert
Cabinet de Santé Holistique
Homéopathe - Nutritionniste
Consultation à distance