How to ensure restful sleep?

It is when we sleep that our cells regenerate and our body drains and evacuates toxins. It is therefore important to sleep at least 8 hours a day.

Unfortunately, many people suffer from sleep disruption which can result in insomnia or drowsiness at inappropriate times of the day.
Studies suggest that more than a third of the population suffers from insomnia.
This lack of sleep causes its share of problems: irritation, fatigue, concentration and memory problems, behavioral problems, etc.

Some insomnia is due to health problems and can only be treated by a healthcare professional. Others, on the contrary, can easily be avoided by creating an ideal sleeping atmosphere and sticking to certain practices to free yourself from stress and anxiety.

The best ways to improve sleep

Create a peaceful sleeping environment

1. Reduce screen time.

Melatonin is the chemical that aids sleep. It is released when ideal sleep conditions are met. That is to say, calm, darkness, fatigue and slowing of the pulse.

Certain factors can delay the release of melatonin.
Blue light emitted by computers, phones and televisions is one of them.

To avoid spending hours tossing and turning in bed, avoid all exposure to screens at least one hour before going to bed, and opt for reading or mediation

2. Wear an eye mask.

When the brain perceives darkness, it automatically triggers the production of melatonin, which is the sleep hormone.

When complete darkness is impossible, sleep masks can be a solution.

If you are reluctant to this idea because you have sensitive skin, opt for mulberry silk sleeping masks .
Mulberry silk contains proteins and amino acids that fight sensitivity and acne and maintain skin hydration.
This way you will enjoy both deep sleep and a plumper look when you wake up.

3. Ventilate the room.

Several studies show that keeping your bedroom slightly cooler helps you fall asleep better. Sleep will be deeper and longer.

So air out your room an hour or half an hour before going to bed.

4. Use adequate bedding.

Sleep quality is strongly impacted by body temperature.
If you are too hot or too cold you will likely wake up and may have difficulty getting back to sleep.
To prevent this from happening, make sure you use proper bedding in each of the different seasons. Otherwise, opt for mulberry silk bedding.

Mulberry silk has natural self-regulating temperature properties. Your mulberry silk sheets and pillowcases will warm up as your body cools and vice versa.
By opting for silk, a single blanket will suit all seasons.

Allergies are also a factor that disrupts sleep. Here again, the choice of bedding will make all the difference.
Silk is a hypoallergenic material and naturally inhospitable to dust mites and bedbugs, unlike certain materials such as cotton, which easily lose their insulation and absorb germs.

If you have difficulty falling asleep due to night sweats, hot flashes and allergies, opt for mulberry silk bedding.

5. Insulate the bedroom.
If you are a light sleeper, the best way to reduce noise is to install double-glazed windows.
Many people opt for earplugs, but they should be avoided because they can cause ear infections.


Stress is one of the main factors preventing peaceful sleep.

Meditation helps reduce blood pressure, stress hormones and slow down the heartbeat. These are the same physiological changes that occur when our body prepares to sleep.

So dedicate 5 to 10 minutes to meditation just before bed. This practice will calm your mind and reduce all the thoughts that are buzzing in your head and keeping you from sleeping.

To exercise

When we exercise, our body releases endorphins. Endorphin is a feel-good hormone that helps improve sleep.
Dedicating 30 minutes of your time to yoga or any other exercise can significantly help control anxiety and promote natural sleep.

We spend a third of our lives in bed. If we sleep an average of 8 hours a day, by age 80 we will have spent more than 26 years sleeping. It is therefore essential that all these years of sleep allow the body to regenerate as it should so that it is in good health for as long as possible.

The methods we have cited have proven their effectiveness with people suffering from minor insomnia, caused by factors such as noise, light, stress, unsuitable temperature, etc.
If your insomnia is more severe and due to a chronic problem, you will need to consult a specialist to find a solution that will free you from it in the long term.

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