Sleep is the pillar of our daily well-being and energy. Understanding your sleep cycles and opting for a healthy dinner followed by a relaxing beauty and wellness routine before bed are key. Here are our tips for a restful night's sleep!
Understanding your cycles for a good night's sleep
There are different sleep phases that follow each other when we sleep. For a restful sleep, it is important to know and respect your sleep cycles.
Phase 1: Falling asleep
This phase lasts about 5 minutes. The body gradually relaxes, rare muscle contractions may appear. This is the transitional phase between sleep and waking. It is possible to have short dreams while falling asleep. The phase of falling asleep can be painful or even mission impossible, Dodo facilitates the falling asleep for those who collect insomnia repeatedly.
Phase 2: Light sleep
During this stage, the heart rate slows down and the body temperature drops. One can easily be awakened during this light sleep phase.
Stages 3 and 4: Deep sleep
This period corresponds to 50% of our night. It is during these phases that sleep is the most restorative and that we recover the best. The body's tissues regenerate and repair themselves naturally. Bones and muscles are built during the synthesis of proteins like collagen. The immune system is strengthened. Taking dietary supplements with marine collagen hydrolysate like Day+ allows the body to regenerate better at night. Thus, the body is healthier, the complexion is rejuvenated, more luminous and you feel better in your skin!
Phase 5: REM sleep
In this phase,brain activity and heart rate suddenly increase, eye movements are amplified. The muscles are totally relaxed. This stage occurs several times during the night, approximately every 80 to 100 minutes. It is during REM sleep that we dream. On average, a person dreams for more than an hour and a half a night and can have up to 12 dreams. In total, we would spend 6 years of our life dreaming! The most common emotion during dreams is anxiety. That's why you shouldn't take your well-being lightly to get a good night's restful sleep! Getting used to the idea of not sleeping well, of not having the energy to face the day can be a source of stress, to the point that bedtime becomes anxiety-provoking. Magic Me reduces stress and anxiety to bring a feeling of well-being and calm!
Restful sleep thanks to a suitable diet
good night's sleep starts with dinner! For this, opt for a light meal about two hours before bedtime, allowing you to have an easy digestion . Also take advantage of the benefits of Dodo, our melatonin-based sleep spray, which is ideal for helping you fall asleep and spend a complete and restful night.
A diet rich in vitamin B and potassium for good sleep
A healthy and tasty meal to help you sleep
Rice,barley, pulses and fish are sources of tryptophan (an amino acid with relaxing properties) and vitamin B6, which helps its absorption. Vitamin B6 is essential for the production of melatonin, the sleep hormone. Chicory, turnips, pumpkins and bananas are rich in potassium and vitamins. Their calming properties make them perfect foods for a good night's sleep!
Digestion is intrinsically linked to the quality of sleep, after dinner, it is preferable to drink a digestive infusion(Leonotis). This infusion contributes to the good functioning of our digestive capacities. Our digestive system and our brain are linked. The way we feed our body has an impact on our ability to be in shape, psychologically and physiologically. This infusion will act on your inner ailments to soothe your mind!
A vitamin-rich snack for a restful night
Nutritionists recommend finishing your meal with an apple for a good night's sleep. Indeed, its content of phosphorus, potassium, B vitamins and bromine (a sedative substance) fight insomnia and anxiety by promoting relaxation. And to finish, a chamomile or lemon balm tea, accompanied by a square of dark chocolate. A great way to indulge yourself without any complexes! Dark chocolate is enriched with magnesium and B vitamins, melatonin and antioxidants.
A relaxing beauty routine for a restful sleep
For a restful night, turn off the screens at least 30 minutes before going to bed. The blue light from screens prevents the synthesis of melatonin by the body and therefore delays the natural sleep process. Instead of scrolling on your phone, take time for yourself with a soothing beauty routine. Make-up removal with oil, a few sprays of floral water on the face, a little moisturizing cream followed by a few drops of nourishing cocooning oil (Our favorite? The one from the French and organic brand Nüssa!).
The temperature of the room should be between 18 and 20 degrees to recover well and fall asleep easily. Apply a few drops of relaxinglavender essential oil to the pillow. Prepare to travel to dreamland by opening a book. When it's time to sleep, you can wear an eye mask to avoid being woken up by daylight!
