5 things to do 30 minutes before sleeping to improve the quality of your sleep

Sleep plays a very important role in our daily lives. We must have a deep restful sleep. If our nighttime habits do not always meet our bodily and mental needs, learn the following recommendations by heart and make the necessary adjustments.

Everyone needs rest. According to the health monitoring institute, one in three French people say they have trouble sleeping at least three nights a week and one in five is affected by chronic insomnia. While this may be considered “normal”, every reasonable effort should be made to help you be in better shape and health.

Improve the quality of your sleep:

Prepare your space to sleep.

Your environment can improve or break your sleep patterns. There is nothing more annoying than getting ready to go to bed and find the bed unmade or dirty. Keep the sheets clean and the bed made.

Listen to relaxing music.

Listening to hard rock before going to sleep is perhaps not the best plan, but you can listen to music that relaxes you and gives you chills. I choose classical music in this kind of situation.


I can not tell you how many times I went to bed, but impossible to sleep, so I meditated to sleep. Meditating and letting yourself fall asleep gives you an incredibly restful sleep and it’s an easy transition.

Take a hot bath.

A warm bath, especially when it’s cold, helps relax your muscles and mind. Interestingly, having a colder room also helps you to sleep. The room should always be a little cooler than the rest of your house. If it’s too hot, you’ll wake up.

Massage your.

Or ask your partner if you can! A massage with a little almond oil, lavender or coconut oil eliminates stress and makes the senses travel!

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