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Photo by Deniz Altindas on Unsplash - Image by @upklyak on freepik

In a society that is modernizing and tending towards performance, the workload is increasing with multitasking at all levels as the only watchword. The increasingly busy schedules and technological devices that push us to be always connected, negatively affect the quality of our rest and sleep. And many of us lay there, counting the sheep, in the hope of joining Morpheus's arms...

- Release the pressure -

Rest or simply sleeping is often stigmatized, equating it with a waste of time, boredom and laziness. So let's get rid of unreasonable beliefs and fears, such as, « If I rest, everything around me will fall apart, I will lose the edge and I let down the people who rely on me. »

It is during rest period that everything is played : it maintains the capacity of memorization. While healthy and regular sleep regulates our immune system against pathogenic attacks and prevents diseases such as hypertension and hormonal imbalances.

Whatever our activities and our goals, we will get nowhere if we neglect our energy resources. When we are not rested, we feel drained, we are ineffective, and we try to run in every direction. Besides this, lack of rest is responsible for bad mood and facilitates depression.

We understand, once we are rested, we have more energy, more clarity, more resilience, patience and compassion.

- Little by little the bird is making its nest -

The days are not always easy to face and therefore the quality of rest should not be taken lightly. To do this, let us maintain a discipline regarding the time we devote to it and remain aware of this short lapse of time between the end of an inhalation and the start of an exhalation (and vice versa).

We should commit to organizing rest periods in our agenda, refusing new tasks when we are already overworked, and calming our minds by reducing unnecessary chatter and complaints (ours and those of others).

On average, a person sleeps 7 hours and 30 minutes per day, but this varies according to individual needs. To know when to go to bed, we have to pay attention to the slightest signs of fatigue (yawning, eyelids closing, etc.).

As soon as we wake up, we should visualize our targets for the day and give them an order of execution and a way of doing things, when we perform these tasks, we should take a break for a few seconds between each task and move on to the next.

At table time, we have to breathe ten to fifteen minutes before or after our meal (even a little nap, if possible). Likewise, let’s give ourselves a minute or more in the evening, to sit alone, without doing anything.

- The mistakes of the evening -

It's fine to indulge ourself, but when our sleep suffers several nights in a row, all our plans are suffering too. So let's avoid spending all our evenings in front of a screen (computer, television, tablet or smartphone), watching videos, playing hypnotizing games or surfing.

- Sleep cycles -

While we sleep, we experience 90 minutes of cycles of two types of sleep :

The paradoxical, during which memories and thoughts are processed;

The non-paradoxical, during which restorative functions occur and hormones are released to help the body recover.

Their effects change during the night, no matter at what time we fall asleep :

Between 11 p.m. and 3 a.m. : most of these cycles are restorative.

Between 3 a.m. and 7 a.m. : most of these cycles are the processing of our memory.

- Small round of little nudges -

CUT BACK ON CAFFEINE : Let's leave time between our caffeine intake and when we want to sleep. One way to ease this gap would be to avoid any drink containing caffeine after lunch.

ONE HOUR BEFORE GOING TO SLEEP : Our bodies need time to completely relax. An hour before going to sleep we could take a bath (not too hot), the difference in body temperature can help us fall asleep faster.

ROOM TEMPERATURE : It’s important that the room temperature in the bedroom stays between 15 and 20 degrees Celsius/60 and 68 degrees Fahrenheit. Fresh air helps reduce metabolic activity in the brain, which promotes a normal sleep cycle.

SOOTHING MUSIC AMBIENCE : Soothing music at low volume can help improve the quality of sleep. If we have a preference for the sounds of nature over music, that should do just as well in order to prepare us for an effortless night's sleep.

DEEP BREATHING : Anxiety sparked by certain thoughts or concerns is very often the cause of sleeping trouble. Breathing techniques practiced in Tai Chi, Yoga and meditation can help us calm our mind. Controlling our breathing lowers our heart rate, releases tension from our body, and makes our body doze off.

LAVENDER : It seems that the scent can help slow down the nervous system, improve the quality of sleep and promote relaxation. Lavender is also known to have a positive effect on mood. In our next bedtime ritual, let's try using lavender by applying a few drops into our bedding.

VALERIAN : This root can be used in capsules and/or in teas. It is known to improve the quality of sleep and make it easier to fall asleep. So, we might consider brewing a hot cup of Valerian tea with Chamomile.

THE MATTRESS : Buying a new mattress may not be part of our current spending plans. However, it could be the best investment we make. We must replace it approximately every eight years (beyond that, the materials disintegrate). Let's keep an eye out for allergens, such as dust mites, molds, and bacteria.

Conclusions

We can worry, solve problems, grumble later. Our minds are very busy and working hard on a daily basis, it must be able to regenerate and rebuild itself. When we rest, we have the right to sink into that pleasure. Let us feel this reward integrate us, like a drop of rain on arid soil.

If we have trouble sleeping, in the long term, we have to go see a doctor or a sleep expert and beware of medications that cause side effects, such as addiction or other negative effects on our body.

What do you think?