7 essential tips for sleeping well without pills
One in five people have trouble sleeping. One in nine regularly take sleeping pills. If you too, feel abandoned by the god of dreams, then why not follow our action tips for achieving a good night’s sleep - the natural, drug-free way.
1/ Prioritise gentle activity
Action
Spend 30 minutes a day doing relaxing activities and avoid cardio-exercises (running, tennis, workouts …) after 7 pm as they encourage the production of hormones that keep you alert and raise your body temperature (to sleep well, your body temperature should go down).2/ Put your faith in sleep-inducing plants
Action
Ingest these plants and herbs regularly in the form of tisanes, infusions, capsules, tablets or homoeopathic granules.3/ Recognize when you’re getting sleepy
Action
Treat the evening as a time to prepare for sleep, and treat the bedroom simply as a room in which to sleep (no television, no screens, and no computers). Don’t plan any activity or work that could prevent you from going to bed at the first signs of tiredness.4/ Limit any afternoon naps
Action
Take short naps only (no more than 20 minutes), setting an alarm, and do not sleep any later than early afternoon.5/ Try therapies known to work
Action
Try (or combine) several methods if necessary, but be aware that whatever method/s you choose will only work if you also adopt a healthy lifestyle and follow the other advice given here.6/ Know your sleep requirements
Action
Forget about the alarm clock during the holidays and go to bed at the first signs of tiredness. After a few days, your natural sleep will automatically establish itself and you will know your sleep ‘profile’. If you only need 7 hours to feel in top form, there’s no point in sleeping longer.7/ Avoid stimulants
Action
Swap the tea and coffee for tisanes from mid-afternoon onwards and avoid alcohol in the evening.
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