1. Drink an organic sleep infusion before bedtime
The best plants for sleep
Some medicinal plants have recognized virtues on falling asleep and improving the quality of sleep. This is the case of linden , lemon balm , lavender , verbena and orange blossom . A relaxing herbal tea consumed 30 to 45 minutes before bedtime soothes the nervous system and prepares the body for sleep.
Preparation tip
Prefer a concentrated infusion in a small cup to avoid having to get up at night. Cover your cup well during infusion to preserve the active ingredients of the plants .
2. Establish a regular sleep routine
The human body follows a 24-hour circadian rhythm . Going to bed and waking up at regular times helps recalibrate your body clock and improve sleep regularity. Try to stick to these schedules even on weekends.
3. Create an environment conducive to sleep
Temperature, silence and darkness
An ideal bedroom for sleeping should be quiet, dark, and cool. The recommended temperature is between 18 and 20°C. Avoid all light sources (night lights, LEDs, etc.) and reduce ambient noise.
Bedding and posture
A quality mattress and a pillow that's suited to your body shape promote deep, restorative sleep . Also, remember to change your bedding regularly.
4. Reduce exposure to screens in the evening
Blue light from screens (phone, tablet, computer, TV) inhibits the production of melatonin , the sleep hormone. Turn off your devices at least one hour before bedtime.
Alternative activities
Opt for a warm bath, a soothing read, a gratitude journal or breathing exercises.
5. Do a relaxing activity before going to sleep
A few minutes of cardiac coherence , mindfulness meditation or gentle yoga can be enough to reduce the tensions of the day and calm the mind.
Simple example: 4-7-8 breathing
Inhale for 4 seconds, hold for 7 seconds, exhale slowly for 8 seconds. Repeat 4 to 5 times.
6. Avoid stimulants at the end of the day
To be banned in the evening
Coffee, tea, dark chocolate, energy drinks, alcohol: all stimulants that disrupt falling asleep and the quality of deep sleep.
Beneficial alternatives
Opt for an organic herbal tea like Morphée infusion from Chic des Plantes! Rich in calming plants and grown in France.
7. Practice regular physical activity
Moderate physical activity (30 minutes per day) improves stress regulation and promotes restful sleep.
Trick
Choose daytime exercise. Evening exercise increases body temperature and can delay sleep.
8. Limit long or late naps
A short nap (15 to 20 minutes maximum) can be beneficial. Naps longer than 30 minutes or after 4 p.m. may disrupt nighttime sleep.
9. Adopt a diet conducive to sleep
Foods to favor
| Food | Main benefit |
|---|---|
| Bananas | Rich in tryptophan , promotes melatonin |
| Almonds | Provides calming magnesium |
| Oily fish | Rich in omega-3 , regulates neurotransmitters |
| Oat flakes | Natural source of melatonin |
| Pumpkin seeds | Magnesium + tryptophan |
| Sweet potatoes | Rich in potassium , muscle relaxant |
Recommendations
Avoid heavy, spicy, or fatty meals in the evening. Instead, choose a light dinner based on vegetables, lean proteins (eggs, fish, tofu), and whole grains.
10. Consult a professional if the problems persist
If, despite all these tips, your sleep problems last more than 3 weeks or worsen (chronic fatigue, mood disorders, anxiety, etc.), it is important to talk to a doctor or a sleep specialist.
