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Healthy room : how to sleep well ?

Sleep accounts for more than a third of our lives, it is an essential and involuntary process without which we cannot function effectively. While we sleep, the brain can process information and consolidate our memory. If we compromise our sleep, we compromise our performance, our mood, our interpersonal relationships and above all our health. Lack of sleep, insomnia, can lead to physical fatigue, a weakening of the immune system but also the risk of developing certain diseases such as strokes, diabetes, high blood pressure, cancer...

What are the solutions for a good night's sleep ?

The amount of sleep each person needs is different. However, it is recommended that a healthy adult gets an average of seven to nine hours of sleep per night. The important thing for trouble-free sleep is that it should be of good quality.

Relaxation techniques

Sleep aid techniques such as relaxation or breathing exercises are a good idea to help you relax and rest. Meditation is often characterized by a slowing down of the metabolism, which manifests itself in a slowing down of the heartbeat and the activation of the recovery process. Indeed, a person who meditates prepares his body to enter into the process of falling asleep and will find it easier to fall asleep quickly.

A good bed for a good sleep

Quality bedding brings many benefits to our body. A good mattress and a good pillow are essential to sleep well and avoid pain in the morning. Choosing a good pillow adapted to your body is an investment in health and well-being. Regarding snoring, it is recommended to sleep on your side to avoid snoring as this position allows you to breathe through your nose and not through your mouth.

Sleep regularity

Try to be regular and go to bed at the same time, this helps to regulate the internal clock and makes it easier to fall asleep at night. Also, don't neglect naps. Small and micro naps are beneficial because they help you get through the night.

Avoid stimulants and exercise

To sleep well, it is best to avoid the consumption of sleeping pills and stimulants (alcohol, nicotine, caffeine: coffee, tea, chocolate, energy drinks, colas). Caffeine remains in the body for an average of three to five hours, some people feel the effects for up to 12 hours. Alcohol before nightfall affects the length and quality of sleep, although it can make you tired and help you fall asleep, alcohol makes you more likely to wake up. during the night as the effects fade. You may need to go to the toilet frequently or get up to drink water if you are dehydrated. Choose herbal teas instead: herbal tea lowers body temperature through heat exchange. and sets the stage for a good night's sleep. Excessively large dinners before bedtime are also to be banned.

Avoid intensive sport within two to three hours before sleep. It is believed that regular exercise helps us sleep, as, among other things, it can help reduce anxiety and relieve stress. However, it is important to exercise at the right time. Exercising early in the day is preferable, as exercise increases the production of adrenaline in the body and therefore disrupts sleep cycles.

Avoid screens

The bedroom should be the room we associate with sleep. Whenever possible, try to eliminate distractions from your bedroom. It is better to watch TV and play video games in another room. This will allow you to relax without distractions in your bedroom. Pay attention to the presence of gadgets and electronic equipment, such as computers, telephone/smartphone, tablets, TVs... The blue light of these screens suppresses the production of melatonin, a hormone that helps you sleep, and disturbs your nights. You should stop using these devices within two to three hours before going to bed to reduce their impact on your sleep and avoid headaches.

Renewed and purified air

The air in our homes is often 5 to 10 times more polluted than the air outside. The air in indoor spaces can contain a large number of polluting or health-dangerous substances. These substances come from various sources: outdoor air, micro-organisms, cigarette smoke, heating or even cleaning products, furniture or floor coverings. These pollutants are absorbed through the breath and the skin, causing coughing, sneezing and feeling tired when waking up.

As we spend 80% of our time indoors, we are almost constantly exposed to these various pollutants. That's why it's important to ventilate by opening the windows for 10 to 15 minutes in the morning and evening, especially if you're renovating indoors or doing housework.

Technical aspect, an air purifier is just as important as good ventilation. Thanks to the principle of air ionisation, TEQOYA air purifiers effectively neutralise particles of all sizes, even the most toxic nanoparticles. They emit a very large quantity of negative ions that allow you to sleep in healthy and purified air. According to British researchers at the Centre for Sport and Exercise Science in Liverpool, negative ions significantly improve all physiological states, especially during the rest period. And testimonials of better sleep are indeed very numerous with these ionisers ! Totally silent, they have been designed to allow you to sleep next door without disturbing you. Without filters and energy-saving, you can leave them on continuously (only 3€ electricity cost per year). And on the other hand, they eliminate bad smells ! So you can sleep in the best possible conditions !

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