Are you familiar with melatonin? This hormone is released by our pineal gland in the brain at dusk.
Melatonin levels are low during the day and rise from 10 pm. We become tired and realise that it is now time to sleep.
Tip #1: Catch the melatonin wave
Melatonin causes you to relax and become tired. If you learn to sense when your melatonin levels rise and adjust to this rhythm, you will fall asleep faster and benefit from a better quality of sleep throughout the night. Give it a try. Maybe tonight?
Tip #2: Switch off all screens one hour before bedtime
Smartphones, laptops, TVs and any other screen will prevent you from making the most of the melatonin wave. Why? These screens emit blue light. The blue light can suppress the activity of the pineal gland and thus hinder the production of melatonin. To put it more bluntly: screen light can kill your sleep. To avoid the irritation of the day/night rhythm caused by blue light, switch off all screens one hour before going to bed.
Tip #3 Do only perceptual activities before going to bed
Thinking too much before going to bed is detrimental to our natural relaxation and sleepiness. Conceptual activities, such as intensive conversations or mailings, arouse your attention and thus suppress the naturally occurring tiredness. Perceptual activities, on the other hand, such as washing up, going for a walk or listening to music, can help you to jump on the melatonin wave at the right moment.
I wish you a pleasant weekend and a restful sleep.
