4 Amazing Natural Tips To Finally Sleep Like a Baby
Good nights of restful sleep are the best investment in time you can do for your physical and mental health, for your beauty, against aging, and also for your career! Too often sleep is neglected, perceived as a luxury and a passive state. How to find a quality sleep and finally sleep well? I share with you my rituals in this article, so that you give sleep the central place it deserves, essential to your health and the quality of life you deserve!
It all starts with respecting your own sleep time , which is unique to us, between 6 and 10 hours per night. Studies have recently shown that sleep time is not a personal preference, but a genetic condition over which we have no control.
Good sleep inevitably involves quality bedding , sheets and pillows in healthy materials, good accessories - I devote a part of it in my article: what to pack in your suitcase for beautiful skin - and a cool room previously ventilated, between 16 and 18 degrees.
The benefits of dry brushing on sleep
Well practiced with the right accessory, dry brushing allows you to slide all the "problems" of the day. By activating the blood and lymphatic circulation, and by promoting the relaxation of the muscles, brushing the body actively prepares the elimination of toxins carried out at night, in addition to providing a delicious sensation of well-being . After a brushing session the intestinal transit is stimulated, knowing that constipation can interfere with a good sleep, and the skin can finally breathe deeply.
I will tell you that none of my insomnia has, to date, resisted a brushing session of 5 minutes since I know this technique!
Sleep well by mastering the technique of dry brushing
To successfully complete the dry brushing session, start with the feet and go back to the heart in small circles , following the lymphatic circuit, as shown in the diagram below.
Why hot water bottle on the liver?
The liver is an organ that loves the heat, it needs it to function because it operates at a higher temperature than the body average-between 39 and 41 degrees-so it appreciates the soft heat brought by the hot water bottle. You can also feel an activity on this area by placing the hot water bottle in this place.
How does the hot water bottle help to sleep well?
The heat diffused by hot water bottle will activate the blood circulation by dilating the capillaries of the liver. In this way we ensure a more effective waste disposal , a better nocturnal detox and it is the quality of our sleep that benefits.
If sleep is a time of rest, it allows the "cleaning" of the body that activates in depth. This practice comes to supplement my article on the soft detox that I strongly encourage you to read.
Twenty to thirty minutes of hot water bottle seems to be a good start for a serene and restorative night, although I can only encourage you to fall asleep with, in a light duvet and a cool room.
Choose your hot water bottle
I advise you to choose a hot-water bottle in the old natural rubber, to close it well and not to burn you. For this do not hesitate to wrap the hot water bottle in a cloth and not to put it directly in contact with your skin. For my part I chose a heat bottle made from fair trade sold with a wool wool cover.
Reading books helps to escape the ruminations that can ruin a good night's sleep . Reading also slows the heart rate and lowers blood pressure , which is why it is so valuable when preparing for sleep.
We all remember the bedtime readings of our childhood, a key moment that serves as an emotional buffer to events to overcome and can be better armed against night fears.
Sleep well: which reading format is best?
To sleep well the first rule is to flee the screens, whose blue light prevents falling asleep and keeps the brain hyperactivity. Personally I like the touch of paper that slides under my fingers, and I'm not ready to adopt a reading light. So I go to the library a lot to always have something to read by my bedside.
If the reading light screen is not lit it will not be a problem. Of course I strongly encourage you to privilege the paper reading where the book as an object is also a kind of "cuddly" that we snuggle against you in case of a difficult day. The reading offers a real decompression valve to let yourself go quietly to a deep sleep.
What books to sleep well?
While some will enjoy the thriller of a good thriller, others will be more likely to turn to personal development readings or novels . Choose what makes you happy and suits you personally, as long as it does not give you nightmares! I prefer to alternate between personal development and fiction because both offer different benefits.
Poetry, with its rhythmic, soothes anxious minds , as for example the stanzas of three Alexandrines followed by a line of six syllables according to Lucie Guillet, a French psychotherapist at the origin of poetic therapy. Before sleep I like to escape with stories of adventure and travel, and meditate on trials.
To go further on the effects of reading, I warmly recommend you to read The books take care of us , Régine Detambel, with whom I had the chance to learn about bibliotherapy. To read on ... reading.
By its very broad action on the body it is also recommended to naturally find a restful sleep . The fact that it is a seemingly very simple natural health practice should not make you doubt its powerful effects . It is an important ally to fight against insomnia.
When to practice the bath for good sleep?
It is always better to practice the bath away from meals . A short session before a light dinner can prepare the night ahead. If you dine early, it is also possible to practice it before sleeping, or even during a bed reading time thanks to the pockets of gel.
Like any routine of natural hygiene, it is the regularity of the practice which is to privilege to note the effects in the daily life and to obtain the best of the sleep in the long term.
We arrive at the end of this article and I hope with all my heart that these few tips will allow you to find a serene and restful sleep, or just to appreciate even more the time of the bedtime. Have you ever experimented with techniques? What works for you?
As always you can leave me your comments and experience sharing in the commentary space. I am waiting to read you impatiently.
Have sweet dreams and take care of yourself.
It all starts with respecting your own sleep time , which is unique to us, between 6 and 10 hours per night. Studies have recently shown that sleep time is not a personal preference, but a genetic condition over which we have no control.
Good sleep inevitably involves quality bedding , sheets and pillows in healthy materials, good accessories - I devote a part of it in my article: what to pack in your suitcase for beautiful skin - and a cool room previously ventilated, between 16 and 18 degrees.
1) Dry brushing: evening ritual to sleep well
To prepare for a good night's sleep, there is nothing like taking care of your body to let yourself slide into a pleasant moment of relaxation. The ritual of dry brushing can serve as a transition between day and night . These few minutes that one offers will help the brain to understand that the time of the rest has arrived, and to take care of its body is the best way to return slowly in itself to put itself in a state favorable to the sleep.The benefits of dry brushing on sleep
Well practiced with the right accessory, dry brushing allows you to slide all the "problems" of the day. By activating the blood and lymphatic circulation, and by promoting the relaxation of the muscles, brushing the body actively prepares the elimination of toxins carried out at night, in addition to providing a delicious sensation of well-being . After a brushing session the intestinal transit is stimulated, knowing that constipation can interfere with a good sleep, and the skin can finally breathe deeply.
I will tell you that none of my insomnia has, to date, resisted a brushing session of 5 minutes since I know this technique!
Sleep well by mastering the technique of dry brushing
To successfully complete the dry brushing session, start with the feet and go back to the heart in small circles , following the lymphatic circuit, as shown in the diagram below.
2) Hot water bottle as an ally for sleeping well
Placing a hot water bottle on his liver allows him to fall asleep easily and get a more restful sleep. Indeed in Chinese medicine the liver is an organ considered as the guardian of sleep, and it regenerates according to the Chinese clock between 1am and 3am, and the gallbladder between 11pm and 1am. Hence the interest of going to bed early! It's no secret that the liver / gallbladder system directs major detoxification in the body, it is the guarantor of our hormonal balance, and greatly determines the state of our skin. This habit therefore benefits everyone, but it is particularly indicated in case of skin problems, always thinking to thoroughly wash your face before going to sleep.Why hot water bottle on the liver?
The liver is an organ that loves the heat, it needs it to function because it operates at a higher temperature than the body average-between 39 and 41 degrees-so it appreciates the soft heat brought by the hot water bottle. You can also feel an activity on this area by placing the hot water bottle in this place.
How does the hot water bottle help to sleep well?
The heat diffused by hot water bottle will activate the blood circulation by dilating the capillaries of the liver. In this way we ensure a more effective waste disposal , a better nocturnal detox and it is the quality of our sleep that benefits.
If sleep is a time of rest, it allows the "cleaning" of the body that activates in depth. This practice comes to supplement my article on the soft detox that I strongly encourage you to read.
Twenty to thirty minutes of hot water bottle seems to be a good start for a serene and restorative night, although I can only encourage you to fall asleep with, in a light duvet and a cool room.
Choose your hot water bottle
I advise you to choose a hot-water bottle in the old natural rubber, to close it well and not to burn you. For this do not hesitate to wrap the hot water bottle in a cloth and not to put it directly in contact with your skin. For my part I chose a heat bottle made from fair trade sold with a wool wool cover.
3) Place to read to sleep well
Find the contact of paper books and letting your eyelids sleep with the lines of a good book , what happiness to fall asleep so is not it? Reading, sometimes wrongly considered as a "time-out" synonymous with inactivity, associated with laziness, has many therapeutic virtues , and helps us to rise on all levels.Reading books helps to escape the ruminations that can ruin a good night's sleep . Reading also slows the heart rate and lowers blood pressure , which is why it is so valuable when preparing for sleep.
We all remember the bedtime readings of our childhood, a key moment that serves as an emotional buffer to events to overcome and can be better armed against night fears.
Sleep well: which reading format is best?
To sleep well the first rule is to flee the screens, whose blue light prevents falling asleep and keeps the brain hyperactivity. Personally I like the touch of paper that slides under my fingers, and I'm not ready to adopt a reading light. So I go to the library a lot to always have something to read by my bedside.
If the reading light screen is not lit it will not be a problem. Of course I strongly encourage you to privilege the paper reading where the book as an object is also a kind of "cuddly" that we snuggle against you in case of a difficult day. The reading offers a real decompression valve to let yourself go quietly to a deep sleep.
What books to sleep well?
While some will enjoy the thriller of a good thriller, others will be more likely to turn to personal development readings or novels . Choose what makes you happy and suits you personally, as long as it does not give you nightmares! I prefer to alternate between personal development and fiction because both offer different benefits.
Poetry, with its rhythmic, soothes anxious minds , as for example the stanzas of three Alexandrines followed by a line of six syllables according to Lucie Guillet, a French psychotherapist at the origin of poetic therapy. Before sleep I like to escape with stories of adventure and travel, and meditate on trials.
To go further on the effects of reading, I warmly recommend you to read The books take care of us , Régine Detambel, with whom I had the chance to learn about bibliotherapy. To read on ... reading.
4) The bath for a deep and restful sleep
I've talked a lot about the swim bath, this cold sitz bath technique , in the article on gentle detox. I refer you to this article in order to understand the principles and practice it well.By its very broad action on the body it is also recommended to naturally find a restful sleep . The fact that it is a seemingly very simple natural health practice should not make you doubt its powerful effects . It is an important ally to fight against insomnia.
When to practice the bath for good sleep?
It is always better to practice the bath away from meals . A short session before a light dinner can prepare the night ahead. If you dine early, it is also possible to practice it before sleeping, or even during a bed reading time thanks to the pockets of gel.
Like any routine of natural hygiene, it is the regularity of the practice which is to privilege to note the effects in the daily life and to obtain the best of the sleep in the long term.
We arrive at the end of this article and I hope with all my heart that these few tips will allow you to find a serene and restful sleep, or just to appreciate even more the time of the bedtime. Have you ever experimented with techniques? What works for you?
As always you can leave me your comments and experience sharing in the commentary space. I am waiting to read you impatiently.
Have sweet dreams and take care of yourself.