Our best tips for restful sleep

Nos meilleurs conseils pour un sommeil réparateur
4 Min Published the 25 January 2022

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 is key. We reveal our tips for having the most restful night!

Understanding your cycles for restful sleep

There are different phases of sleep that follow one another when we sleep. For restful sleep, it is important to know and respect your sleep cycles.

restorative sleep cycles

Phase 1: Falling asleep

This phase lasts approximately 5 minutes. The body gradually relaxes, rare muscle contractions may appear. This is the transitional phase between sleep and waking up. It is possible to have short dreams while falling asleep. The falling asleep phase can be painful or even mission impossible, Dodo makes falling asleep easier for those who experience repeated insomnia.

Phase 2: Light sleep

At this point, the heart rate slows and body temperature decreases. You can easily be awakened during this light sleep phase.

Phases 3 and 4: Deep sleep

This period corresponds to 50% of our night. It is during these phases that sleep is most restorative and that we recover best. The body's tissues regenerate and repair themselves naturally. Bones and muscles are built during the synthesis of proteins such as collagen. The immune system strengthens. Taking food supplements with marine collagen hydrolyzate like Day+ allows the body to better regenerate at night. Thus, the body is healthier , the complexion is rejuvenated , brighter and you feel better about your skin !

Phase 5: REM sleep

At this phase, brain activity and heart rate suddenly increase, eye movements become more pronounced. The muscles are completely relaxed . This stage occurs several times during the night, approximately every 80 to 100 minutes. It is during paradoxical sleep that we dream. On average, a person dreams more than an hour and a half per night and can have up to 12 dreams. In total, we would spend 6 years of our lives dreaming! The most common emotion during dreams is anxiety . This is why you should not take your well-being lightly to get a good night of 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, so much so that going to bed becomes anxiety-provoking. Magic Me reduces stress and anxiety to provide a feeling of well-being and calm!

Restful sleep thanks to a suitable diet

A good night's sleep is prepared from dinner! To do this, opt for a light meal about two hours before bedtime, allowing you to have easy digestion . Also enjoy the benefits of Dodo , our melatonin-based sleep spray, ideal for making it easier to fall asleep and have a complete and restful night.

A diet rich in vitamin B and potassium to sleep well

A healthy and delicious meal promoting sleep

Rice , barley , pulses and fish are sources of tryptophan (an amino acid with relaxing properties) and vitamin B6 promoting its absorption. Vitamin B6 is essential for the production of melatonin, the sleep hormone. Chicory salad, turnip , pumpkin and even banana are rich in potassium and vitamins. Their calming properties make them perfect foods for sleeping well!

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 proper functioning of our digestive capacities. Our digestive system and our brain are linked. How we nourish our bodies impacts our ability to be fit, psychologically and physiologically. This infusion will act on your inner ailments to soothe your mind!

A vitamin snack for a restful night

Finishing the meal with an apple is recommended by nutritionists for restful sleep. Indeed, its content of phosphorus, potassium, B vitamins and bromine (a sedative substance) fight against insomnia and anxiety by promoting relaxation . And to finish, a chamomile or lemon balm herbal tea , accompanied by a square of dark chocolate . Enough to have fun without complexes! Indeed, dark chocolate is enriched with magnesium and B vitamins, melatonin and antioxidants.

A relaxing beauty routine for restful sleep

For a restful night, consider turning off the screens at least 30 minutes before going to bed. Blue light from screens prevents the body from synthesizing melatonin and therefore delays the natural falling asleep 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? That of 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. On the pillow, apply a few drops of lavender essential oil with relaxing properties. We prepare to travel to dreamland by opening a book. When going to sleep, you can wear a mask over your eyes so as not to be woken up by daylight!

Photo credits: Zoom Prevention “Sleep and rhythms of life” - Harmonie Mutuelle

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