We will continue our journey ๐ฎ to the land of dreams ๐ญ and SLEEP ๐ค.
This week, and the next, I am going to tackle the โ๐๏ธ SOLUTION ๐๏ธโ section and share with you many tips to resolve this sooooo important aspect of our health once and for all ๐.
However, don't forget that our state of health is not a ๐ straight line ๐, it rather fluctuates, like a beautiful sinusoid ใฐ๏ธใฐ๏ธใฐ๏ธ. Having periods of life when our sleep is disturbed ๐คฏ is quite normal ๐.
What is less so is not sleeping well chronically ๐คฏ, that is to say for years, or even forever for some ๐ฑ.
And please ๐๐๐, donโt tell yourself โIโve always been an insomniac, thatโs how it is, itโs not going to change ๐คทโโ๏ธ๐คท๐คทโโ๏ธโ.
Just because you've "always had" sleep problems doesn't mean you have to have them forever ๐ โโ๏ธ๐ ๐ โโ๏ธ.
Come on, here we go, I'll make you a list ๐of important points to put into practice before taking anything like external help, even if it's completely natural ๐๐!
๐ด 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 ๐คฃ!
Please ๐, if you still have a โ๏ธ spring mattress โ๏ธ, get rid of this metal object and give your body something other than โ๏ธ scrap metal โ๏ธ!
I'm not telling you about the electromagnetic field โกโกโก, not natural at all, which emerges from such an object ๐ฑ.
In the same vein ๐ 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 ๐ก that transmits to your brain ๐ง an electromagnetic field โก not suitable at all ๐ โโ๏ธ at all ๐ โโ๏ธ.
๐ด Whenever possible, sleep with a north/south orientation : head ๐ to the north and feet ๐ to the south.
The energy of the night ๐ flows from north to south, be in harmony ๐ค with it.
๐ด Try, I mean try ๐, to go to sleep before midnight ๐.
This will not be possible for everyone ๐โโ๏ธ โฆ you remember the โ๐ฆznight owls ๐ฆโ โโโ (see previous post).
It's a question of biological ๐ rhythm and nycthemeral secretion = ๐ cycle of day and night ๐.
The hormones or neurotransmitters that we produce all have a rhythm based on the day ๐ /night ๐ rhythm.
๐ด As much as possible, have as much darkness ๐ in your bedroom ๐.
Melatonin is a hormone which, among other things, promotes sleep ๐ด๐ด๐ด and its secretion begins when darkness sets in ๐ that's why we yawn in the evening .
I was talking to you about nycthemeral secretions, here is a great example ๐!
๐ด Avoid heavy meals in the evening ๐คขโฆ and yesโฆ sleeping ๐ด and digesting ๐คข donโt go well togetherโฆ not at allโฆ
If you are fond of beef ๐ฅฉ in the evening for example... hummmmm ๐ค๐ค๐ค... I still have to tell you ๐: it will take at least 4 hours for your steak to arrive in your colon ๐ซ.
Eating something else will be a wise decision ๐!
The ideal ๐, I mean the ideal, while knowing that it is not always possible, is to favor animal proteins, especially ๐ฅ meat ๐, for lunch and to eat vegetables ๐ฅ๐ฅ๐ (with carbohydrates ๐ฅ๐๐) rather in the evening.
๐ด Also avoid eating too close to bedtime.
It is generally recommended to eat ๐ two to three hours before going to sleep ๐ด ... always to avoid going to sleep while digesting ๐คข๐คข๐คข: either you digest or you sleep, you have to choose ๐!
๐ด Avoid stimulants ๐คฉ like coffee โ, tea ๐ต, coke or excess alcohol ๐ฅ. They do not mix well with a brain ๐ง and an entire organism which must go into sleep mode ๐งโโ๏ธ๐๐งโโ๏ธ!
These stimulants also reduce the secretion of melatonin, the one we need to get into sleep mode... ๐ด๐ค๐.
๐ด Before going to sleep, avoid hot baths ๐.
And yes, the hot bath ๐ increases your body temperature ๐ก๏ธ, which is not favorable for falling asleep.
Prefer a bath ๐ or a lukewarm ๐ฟ shower ๐.
๐ด Yes, sport ๐โโ๏ธ๐คธโโ๏ธ๐คฝโโ๏ธ is beneficial for your health and for your sleep, however practice your favorite sport away from bedtime.
It's like the meal ๐ฝ๏ธ, 2 hours before, otherwise your body will be in a state ๐จ of alert ๐จ (adrenaline) and you could have difficulty falling asleep ๐คฏ๐ณ๐คฏ.
๐ด And what about screens of all kinds: phones ๐ฑ, tablets, computers ๐ปโฆ we know it but we often forget ๐๐๐!!!
If you want to put all the chances on your side to sleep well, put your devices to sleep ๐ค๐ค๐ค at least 2 hours before going to sleep yourself!
Screens ๐ฅ๏ธ stimulate your brain ๐ง when it is supposed to go into off mode ๐: total incompatibility โ.
Is it useful at this point to remember that your phone ๐ฒ has nothing to do in bed ๐ with you โโโ
Electronic devices reduce melatonin secretionโฆ by up to 22% โโโ
And if youโre already secreting less, youโre off to a bad start ๐คฆโโ๏ธ!
And finally, if you use your phone ๐ฑ as an alarm clock โฐ, find a place to put it that is at least 1 meter from your head and put it in airplane mode โ๏ธโฆ yes, the alarm will work ๐ but above all you will avoid to very powerful electromagnetic radiation โก to fry your brain in the long run ๐คฏ โฆ and to disrupt your sleep of course ๐ต.
๐๐๐ All stimulants block the decline in hormones associated with activity and stress, cortisol and adrenaline for example.
This drop happens ๐ naturally ๐ at the end of the day and our pace is supposed to slow down ๐ข๐๐ข, unless we prevent it.
Okay, this post is a bit long ๐คฆโโ๏ธ... I grant you... there is so much to say ๐โโ๏ธ!
Continuation and end ๐ next week โ๏ธ!
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Come on, โจโจโจ Miam la Vie โจโจโจ, a good weekend to you all ๐ filled with love โฃ๏ธ and with good mood ๐ !
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Docteur Sandra Stallaertย
Cabinet de Santรฉย Holistique
Homรฉopathe - Nutritionniste
Consultation ร distance
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