Getting to sleep can sometimes seem impossible. Stress, screens, eating habits... many factors disrupt our nights. The good news? There are simple, natural solutions to improve your sleep and wake up feeling refreshed.

Here are 10 proven tips for sleeping better at night .

1. Create a regular evening routine

Going to bed and getting up at the same time every day helps your body clock regulate itself. Avoid big shifts between weekdays and weekends.

2. Avoid screens before bed

Blue light from phones, tablets, and televisions blocks melatonin, the sleep hormone. Turn off your screens at least 1 hour before bed.

3. Adopt an environment conducive to sleep

• Dark and silent room

• Ideal temperature around 18–19°C

• Comfortable bedding
  A suitable environment directly improves the quality of sleep.

4. Pay attention to your diet

Avoid coffee, tea, or energy drinks in the afternoon. Eat lightly in the evening to avoid overloading your digestion. Certain herbal teas (chamomile, verbena) can help you fall asleep.

5. Do a relaxing activity

Before going to sleep, focus on calm activities:

• Reading

• Meditation or deep breathing

• Gentle stretching
  This sends a signal to your brain that it's time to slow down.

6. Limit naps

Naps that are too long or too late can delay sleep. Limit them to 20 minutes maximum, before 3 p.m.

7. Expose yourself to natural light

Daylight regulates the circadian cycle. Try to spend at least 20 minutes outside every morning.

8. Practice regular physical activity

Exercise improves sleep quality, but avoid intense exercise less than 2 hours before bedtime.

9. Use relaxation techniques

4-7-8 breathing or cardiac coherence helps to calm stress and promote sleep.

10. Consider natural solutions

Certain devices or accessories can help:

• Ergonomic pillows

• Essential oil diffusers (lavender, bergamot)

• Scientific devices that promote relaxation (like Easleep Premium )

Conclusion

Improving your sleep doesn't always require radical changes. By implementing these tips regularly, you can transform your nights and regain optimal energy every morning. Remember: consistency is key.

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