Our 6 tips for sleeping better

Some time ago, we talked about the link between sleep and memory [insert link to article on sleep] . So in order to have a restful and efficient sleep, to be able to surpass yourself during the day, and because at Topla, we like to take care of you, here are our 6 tips for sleeping better ♥

1. Have a regular sleep schedule. Going to bed and waking up at the same time, or at least close to it, helps regulate the sleep/wake cycle, and therefore makes it easier to fall asleep.
2. For this, it is good to expose yourself to natural light during the day and avoid lights that are too intense at bedtime. Melatonin, the sleep-regulating hormone, is produced mainly at night with a peak around 5 a.m. Light prevents its production, so avoid computer screens, tablets, and phones at bedtime and during the night.
3. Have suitable bedding. Changing your bedding can significantly impact the quality of your sleep. A box spring and/or mattress that is too soft, too firm, or poorly adapted to your body shape can prevent you from having a restful and restorative sleep.
4. Create a calm and relaxing atmosphere in the bedroom. To do this, you can draw inspiration from Feng Shui , a thousand-year-old art of Chinese origin that aims to harmonize the energies circulating in the rooms of the house by modifying the layout. Air the room daily to remove pollutants (cleaners, perfumes, etc.). The bedroom must also be cool , as the human body needs to cool down slightly in order to fall asleep.
5. Finding the right balance between physical activity and rest. Physical activity is essential for the human body and helps oxygenate the brain. Having physical activity during the day is necessary, but it is preferable to avoid any excessive stimulation in the evening. Since sport has an energizing effect, practicing it in the evening could have an exciting effect on the brain, which is unfavorable to falling asleep.
6. Eat healthily. Heavy meals in the evening do not facilitate digestion, because when it is time to sleep, the metabolism slows down and digestion becomes too slow for a large meal. Likewise, a meal that is too light, which causes the secretion of a stimulating hormone, preventing sleep from coming. It is also necessary to avoid overconsumption of stimulating drinks such as tea or coffee, but also fizzy drinks and sodas. It is recommended/advised to stop their consumption about 5 hours before bedtime.

With all this, sleeping should be a breeze! ;)