We are not all equal when it comes to sleep! Some will be able to take a 2-hour nap and sleep peacefully at night, while others will not be able to sleep a wink.
Sleepless nights, sleep disturbances… the causes of insomnia are multiple and so are the remedies! Let’s see how to fix it.
1. A regular sleep pattern
It’s tempting to sleep late at the weekend and sleep in the next day, but if you suffer from insomnia you should try your best to keep a regular sleep pattern so as not to disrupt your biological clock. Try to go to bed and wake up at more or less the same time every day.
Alcoholic drinks, caffeine, energy drinks… are stimulants and seriously disturb your sleep. We advise you to avoid consuming it several hours before sleeping and to stop drinking coffee after 4 p.m.
3. The siesta
If you feel like you have a sleep deficit and you think a nap will do you good, it should not exceed 30 minutes. Beyond that, your biological clock may be upset and falling asleep at night will be more complicated. It’s best to maintain a regular sleep pattern so you don’t have to nap.
4. Physical exercise
Exercising improves the quality and duration of sleep. Be careful, however, not to do physical exercise just before going to bed: your body will be stimulated and you will have trouble sleeping!
Browse the internet, watch TV, use your smartphone… The blue light from the screens stimulates your brain and keeps your attention. It is advisable to stop screens at least 1 hour before sleeping. You can then go to bed and read a book while waiting for the first signs of sleep.
6. Drink and eat
If you eat dinner late, you activate your digestive system which keeps you awake. Also avoid drinking too much water before going to bed to limit nocturnal awakenings.
7. The environment
Adjust the temperature, lighting and silence in your bedroom so that it is conducive to sleep.
Take the time to review your day and plan the next one. Once in bed, think of only one thing: sleep well to be serene and fit the next day!
To enter a state of relaxation, breathe deeply. Good breathing will help you have a good sleep.
Mobile applications like Sleep Cycle can measure the vibrations of your mattress and deduce the different phases of your sleep.
SleepBot can also monitor your behavior and record sounds to check your breathing.
These two apps are available on Android and IOS and wake you up at the right time, i.e. in your lightest sleep phase.
The HEYME wellness package
With the Wellness Pack, HEYME gives you a boost to help you take care of yourself!
Because sport, alternative medicine, nutrition, dietetics, psychological listening and prevention are essential for well-being, HEYME takes care of you physically and mentally by reimbursing you €150 of packages for only €4.5 /month.
A key player in health and well-being among young people, HEYME reimburses your sporting activity up to a maximum of €30/year for membership of:
- A sports club
- A sports association
- A gym
- A sporting event
Alternative medicine package
Because the health and well-being of young people are among its priorities, HEYME offers an alternative medicine package for a consultation in osteopathy, sophrology, acupuncture, kinesiology, therapeutic hypnosis, chiropractic or etiopathy and a psychological consultation package for €40/year, limited to 2 consultations of €20/year each.
Health and well-being prevention package up to €80 per year
Aware that the daily life of young people goes far beyond medical appointments, HEYME offers you the health and well-being prevention package up to 80€/year. This package includes:
- the package helps to quit smoking: nicotine substitute, patch, gum, lozenge up to €30/year;
- the parapharmacy body care package: massage oil, clay, tape, strapping… up to €20/year;
- the dietary and nutritional package, innovative coaching with OVIVA: 1 teleconsultation and 2 weeks of ultra-personalized follow-up up to €30/year.
Your well-being with the health pack at only €4.5/month!
👉 HEYME wellness package