In spring, our sleep-wake cycle has to contend with an increase in the amount of light and rising temperatures: as a result, many people may suffer from various disorders, insomnia chief among them.
Here is what you can do to effectively combat lack of sleep.
1- Less LED TV, tablets and smartphones
We can no longer do without them — we are always connected. And then we have the habit of watching television or a film on our computers even when we are in bed; it is part of our routine. It is better, however, to avoid using these LED devices in the evening because, according to a study by the Rensselaer Polytechnic Institute in New York, published in Applied Ergonomics, two hours of exposure to LED light reduces melatonin levels by approximately 22 per cent — melatonin being the hormone that regulates sleep and wakefulness — forcing us to extend our days and promoting insomnia. Before falling asleep, it is better to leaf through a book!
2- The gym, yes — but only during the day
It is best to cut back on sporting activity in the evening hours. The adrenaline and noradrenaline released into the bloodstream during intense physical activity make it difficult to fall asleep. Sport during the day, on the other hand, helps ease tension and improves rest.
3- Colourful sheets
According to colour therapy, certain colours promote relaxation and can therefore make sleep easier. Our suggestion, then, is to play around with the colour of your sheets!
Blue: the colour of calm and peace, it encourages sleep.
Light blue: it can help prevent restless, recurring dreams.
Green: it evokes inner balance and serenity, reduces anxiety and stress, and combats hyperactivity.
Pink: combined with green, it helps to achieve a restful sleep.
Light purple: it can help with remembering dreams.
4- The indispensable herbal infusion
Often, in order to get to sleep, people drink something warm. Chamomile is the classic choice, though it functions more to relax the muscles than the mind. The better remedy is instead linden (Tilia platyphyllos): an infusion of 2 teaspoons of flowers, left to steep for 5 minutes in a cup of hot water, is anxiolytic and sedative, combats migraines and headaches, and also aids digestion.
5- Scent your room
Aromatherapy is also a powerful aid for soothing the nerves and promoting sleep: this has been confirmed by an Iranian study conducted by the Isfahan University of Medical Sciences, which tested in particular the effectiveness of lavender oil, excellent against headache-related insomnia. Another useful essence is verbena, which moderates states of agitation and restlessness and instead induces calm, increasing the chances of falling asleep. An essence diffuser can be used, or it can be applied as a temple massage when mixed with a couple of drops of almond oil.