Sleep like a baby – 5 tips
Spring is here, time changed (in France), weather changed, everything comes to open again.
In between it requires your body a lot of adaptation and sometimes « season changes’ time » can be disturbing for internal functions. At this time of the year or in general you may experience some trouble in your sleep.
Researches shown that most of half of the people in modern cities are deprived from good sleep and don’t sleep enough. Shanghai is not the best city regarding sleep, and we all know how it can be struggling having your 8 hours sleep while lifestyle can be extremely busy, stressful and dense.
Here are 5 easy tips to improve your quality sleep (tested on my self)
All these advices are adaptable for mummies or especially mom to be who can experience big trouble to sleep last few weeks before delivery
1-Time sleep routine:
Very often, sleep is the first thing busy people compromise, so simply making time to sleep will help protect our health and well-being. To achieve this, you can create and commit to a schedule.
For exemple 11 or 11.30 (the latest) Researches shown that before 10 pm is the best, but it’s not doable every day I admit. But Once per week: try to make a full recovery night: sleep time at 10/ 10.30 pm
2- Use Melatonin.
Some will not agree, but I did back and forth to France in five days, and had no jet lag feeling or sleep issues thanks to melatonin. I Will not recommend to use on a long term period, but for short terms sleep issues and some nights where you know (mind overthinking) you will not sleep well: go for it. Melatonin is a hormone that helps regulate sleep and is primarily made in the pineal gland in the center of the brain;
It’s 100% natural, and safe under 3mg for pregnant women.
(ask sproutslifestyle to purchase some)
3- Calm the mind
Use breathing (calm baby breathing) and meditation to ease your mind before sleeping; It’s often the time where we start to think, and think, and over think and then leads to insomnia; Instead: use deep breathing method (see deep breathing pattern with Pilates or Yoga). I found out some applications are really useful with guided mediations.
For French speakers: petit bamboo offers some nice range of free meditations, and guided ones. Body scan meditations are the best to easily fall asleep.
English speakers: Calm App is good option too.
4- Avoid upsetting talks at night
One of my wise and very close friend gave me precious advice : Do not start upsetting conversations after 6 pm. It will create stress, it starts messing up with your brain, thoughts and emotions and will ruin your night.
So no ‘financial conversations’ with your siblings over the phone, no deep controversial subjects, no arguing or even possible fights” matters with your husband, boyfriend, etcera. Leave it for the morning. Hardest to apply, but honestly one of the most effective advice too (so simple right?)
5- Get tired
Finally most obvious one but not so easy: get yourself tired. Do exercises, move, feel tired from good fatigue at night.
Physical exercises are the best way to spend a good night sleep; from walking (for our pregnant ladies) to running, exercises with Pilates or even enjoy good sex with lover indoor bedroom: they all work, they will make your tired!
The secret is exercise will increase pleasure hormone the endorphin and dopamine, it decreases the cortisol: it helps you relax and unwind physically and mentally.
Remember lack of sleep is responsible for poor health: depressive mood, lack of interests, chronic fatigue and affects most of your abilities during day time. So get get this good night sleep you deserve now!