Sleep is essential for our mental and physical well-being. However, many people struggle to get quality sleep. In this article, we offer you effective and proven tips to improve your sleep and wake up every morning feeling refreshed.

1. Establish a Regular Sleep Routine

Why it matters: Our bodies need regularity. Going to bed and waking up at the same time each day regulates our internal body clock, promoting more restful sleep.

Tips:

• Take a warm bath or shower to relax your muscles.
• Listen to relaxing music or nature sounds.
• Engage in quiet activities like coloring or writing in a journal.
• Avoid screens at least 1 hour before going to bed.
• Favor reading a paper book or a relaxing activity.

2. Do a Gentle Stretching Session

Why it's important: Gentle stretching helps release tension that builds up in your body throughout the day.

Tips:

• Do stretches that target your neck, shoulders, and lower back.
• Try restorative yoga poses like child's pose or reclining pigeon.
• Breathe deeply while stretching to increase relaxation.

3. Experiment with Soothing Scents

Why it matters: Certain scents can have a calming effect on the nervous system, making it easier to fall asleep.

Tips:

• Use the Instant Douceur roll-on with Chamomile essential oils or one of the Cocoon Paris candles with soothing scents.
• Use an essential oil diffuser with lavender, chamomile or sandalwood.
• Spray your pillow with an essential oil pillow spray.
• Add a few drops of essential oil to your evening bath.

4. Try Alternate Nostril Breathing

Why it's important: Alternate nostril breathing helps balance your nervous system, reducing stress and preparing your body for sleep.

Tips:

• Sit comfortably and close your eyes.
• Block your right nostril with your thumb and inhale deeply through your left nostril.
• Block your left nostril with your ring finger and exhale through your right nostril.
• Repeat for 5 minutes.

5. Pay Attention to Your Diet

Why it matters: What you eat and drink can have a significant impact on your sleep. Heavy foods and stimulants like caffeine and nicotine can disrupt sleep.

Tips:

• Avoid heavy meals and caffeinated drinks late in the day.
• Eat sleep-inducing foods like nuts, seeds, and dairy products.

Improving the quality of your sleep is not an impossible mission. By adopting these original tips and integrating them into your daily routine, you can transform your nights and enjoy the many benefits of restful sleep. To go further, also consider listening to music to sleep or practicing meditation to sleep. Try it tonight and observe the changes!