This step to never neglect before going to sleep

There are many techniques to fall asleep quickly and ensure restful sleep. Do not eat just before going to sleep, avoid screens, set up a subdued atmosphere, do not drink alcohol or coffee, avoid managing stressful tasks in the evening… Things to do and mistakes not to commit are numerous.

Although a rigorous routine may not always bear fruit and may not be the magic recipe for long and regenerating nights, it still allows you to put all the chances on your side. Several factors can also affect your sleep, such as age, genetics, environment, gender or even stress. And it is of course on this last factor that we must act never neglecting certain steps.

A routine to reduce pressure

“Stress-induced insomnia occurs when high levels of stress and anxiety prevent you from getting enough sleep,” describes wellness coach and author Elizabeth Scott for Very Well Mind. Not all sleep disorders are necessarily linked to stress, but stress can create a vicious sleep cycle. You are experiencing a period of stress, cannot sleep, stress more and so on. “A sleep deficit can make you mentally slower and more emotional; for example, it may worsen your experience of stress. And if your insomnia is linked to stress, being too tired does nothing to resolve the problems causing the stress,” she explains.

It is for this reason that the experts interviewed by Well and Good all recommend adopting a routine to reduce pressure. The goal of this routine is to find a way to relax, slow your breathing and heart rate to prepare your body for sleep.

Two techniques to reduce stress before going to sleep

The relaxation routine should be personal. This could include making yourself some herbal tea, reading a book, listening to relaxing music, giving yourself a facial or any other activity aimed at relaxing. For her part, Rebecca Robbins, professor of medicine and sleep scientist, favors two techniques. “When it’s time to go to bed, I sit comfortably on the floor with my legs crossed, close my eyes and do a few sets of 4-7-8 breaths or alternate nostril breaths. It helps slow my heart rate, minimize stress and prepare me for sleep,” she tells Well and Good.

To implement the 4-7-8 method, simply sit comfortably, inhale slowly through your nose for 4 seconds while inflating your stomach, hold your breath for 7 seconds, then exhale slowly through mouth for 8 seconds. When it comes to alternate nostril breathing, you simply place your thumb over one of your nostrils and breathe slowly before switching nostrils. Practice this exercise until you feel the effects. Do not hesitate to do it with your eyes closed to maximize the effects.