How can I create an evening ritual to help me sleep better?

Tired of counting sheep to get to sleep? While we should ideally be sleeping between 7 and 9 hours a night, the amount of sleep we get is steadily decreasing. On average, the French sleep just 6.58 hours. What's more, more than a third of French people are not satisfied with the quality of their sleep: 58% of them complain of difficulties and 42% say they suffer from at least one sleep disorder. Fortunately, there are natural solutions to help you fall asleep more easily by calming your body and mind. Preparing for a good night's rest is a crucial step in improving the quality of your sleep and, by extension, your general health and well-being.

How important is a good night's sleep for your health?  ?

Sleep is vital because it allows the body to recover both physically and mentally. When sleep debt increases, the consequences are palpable: fatigue accumulates, attention, vigilance and memory diminish, resistance to stress decreases, moods are more irritable and enthusiasm drops. Sleeping too little, or badly, also encourages weight gain, reduces immunity, and even impacts the cardiovascular system.

Why an evening ritual is essential to improve your sleep  ?

By setting up a relaxing routine every evening, you send a clear signal to your body: it's time to slow down and go into sleep mode. You can do this by practising gentle activities such as yoga, reading or meditation, which boost the production of melatonin, the hormone that helps us fall into the arms of Morpheus. By repeating these actions night after night, you help your mind to associate these activities with sleep, helping to regulate your sleep cycle and improve its quality.

Gentle yoga and stretching: preparing the body for rest

Gentle yoga or stretching before bed can relieve the physical tension built up during the day. Simple postures can be practised on your yoga mat to relax the body and promote better sleep, such as the child's pose (Balasana) or the knees to chest pose (Apanasana).

Reading: a passport to sleep

Incorporating reading into your night-time routine is an excellent way of signalling to your brain that it's time to relax. Choose books that arouse your interest without being too stimulating, thus promoting a smooth transition to sleep.

White noise and soft music: your allies in getting a good night's rest

Listening to white noise or soft music can create an atmosphere conducive to sleep by masking disruptive noises. There are many specific applications and devices that offer a wide range of soothing sounds, from ocean waves to forest sounds.

Writing: free your mind to sleep better

Keeping a diary or simply jotting down your thoughts before bed can help free your mind from everyday worries. This practice encourages positivity and reduces anxious thoughts that can prevent you from falling asleep.

Meditation and conscious breathing to relieve tension

Starting your evening ritual with a moment of meditation can significantly reduce stress and prepare your mind for rest. The practice of conscious breathing, such as 4-7-8 breathing, helps to reduce anxiety and promotes a state of deep relaxation. To practise, simply close your mouth and breathe in quietly through your nose, counting to 4. Then hold your breath for 7 seconds. Then exhale through your mouth for 8 seconds. Repeat the operation 3 times.

How to enrich your evening routine with natural solutions  ?

Discover all our products in the Rest & Relax range for young and old. There's a natural solution for every problem to help you get back to a good night's sleep.

Essential oils: how plants can help you sleep better  ?

Essential oils are liquid, aromatic extracts, generally obtained by steam distillation from a plant, which concentrate its volatile active ingredients. Used in aromatherapy, they can improve physical and emotional well-being, helping to relieve everyday stress and improve sleep. Some essential oils are renowned for their calming properties, such as true lavender and Roman chamomile, two plants you'll find in our ready-to-use Sleep products.

These essential oils can help you combat insomnia and help you fall asleep.

• True lavender essential oil : Used for its relaxing properties, this oil is effective against difficulties falling asleep, restlessness and everyday stress, helping to calm the mind for a more peaceful rest.
• Roman chamomile essential oil : Renowned for its calming properties, it is particularly beneficial for reducing tension, relieving everyday anxieties and making it easier for adults and children to fall asleep.
• Green mandarin essential oil : Relaxing, this oil can help facilitate sleep and reduce restlessness.
• Bergamot essential oil : Known for its anti-frustration effect, it plays an important role in managing agitation or panic, including during periods of withdrawal, helping to improve sleep quality.
• Lemon scented essential oil Lemon scented essential oil : This oil is particularly appreciated for its relaxing action, helping people to fall asleep if they are nervous or irritable, and helping to ward off negative thoughts for optimal sleep.

Source: Extracts from the book ‘Aromathérapia, le livre des huiles essentielles’ by Isabelle Pacchioni, published by Editions Aroma Thera.