Our tips for better sleep

The consequences of significant and repeated sleep deprivation can be serious, making it essential to get good sleep¹.

The golden rules for better sleep^²

The causes of sleep disorders are very diverse and can sometimes be difficult to identify. However, here are some guidelines that may help you achieve or regain quality sleep.

Whenever possible, create an environment that promotes good sleep:

• A well-insulated, clean bedroom with good ventilation and quality bedding³
• Limit noise, light, and excessive heat in the bedroom (ideally around 18 –20°C)
• Sleep according to your needs — but not more
• Stick to a regular sleep and wake schedule
• Mark bedtime with a calming ritual, such as reading; avoid intense mental stimulation
• Avoid naps longer than one hour or after 4 p.m.
• Avoid caffeine, alcohol, and nicotine
• Get physical activity during the day, but generally not after 5 p.m.
• Avoid heavy meals in the evening