12 Tips to Improve your Sleep

1. Maintain regular bedtime and wake-up times.
2. Refrain from looking at a screen (computer, cell phone, TV) an hour before going to sleep.
3. Keep electronic devices, such as cell phones, computers and televisions, out of the bedroom to avoid electromagnetic waves.
4. Keep your bedroom dark, quiet and cool. A room temperature between 16 and 18°C is recommended to ensure quality sleep and breathing.
5. Air your bedroom well during the day and leave the window open at night to let in fresh air. Pay particular attention to the quality of your mattress.
6. Keep a notebook and pen close to your bed to jot down the thoughts and ruminations that keep you awake.
7. Get up and read in another room under a soft light until sleep returns in the case of prolonged nocturnal awakening.
8. Avoid long naps during the day, so as to be sufficiently tired in the evening.
9. Play a sport regularly, ideally outdoors and in daylight. Avoid sports activities 3 hours before bedtime.
10. Refrain from having heavy meals, raw and fatty foods, alcohol, sugar, nicotine, caffeine or theine before going to bed.
11. Engage in a sophrology, meditation or relaxation exercise to relax and find calm before going to bed.
12. Practice sophrology regularly, especially the techniques associated with relaxation and maintaining good sleep quality.

Important: In the event of frequent sleep disorders, please consult your doctor or a sleep specialist, such as the Centre for Sleep Investigation and Research (CIRS) at the CHUV in Lausanne or the Centre de Médecine du Sommeil at the HUG in Geneva.