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Dreamy Planet
Your health passport through sleep

Tips for Better Sleep: Transform Your Nights into Regenerative Experiences

Updated: Oct 11, 2023

Dans le tourbillon de la vie quotidienne, dormir semble parfois être une compétence que we all but somewhat neglected. It's not just about closing your eyes and hoping for the best, is it? Let's delve into the delicate art of sleeping well. Here are our tips for sleeping better that are sure to transform your nights into regenerating (and sometimes even fun) experiences. Your pillow won't know what hit it!



1. Habits to adopt to sleep better

Create a Sleep Sanctuary

Transform your bedroom into a true haven of peace. No TV, no work and definitely no meals in bed (unless those are gourmet dreams)! We're talking fresh sheets, soft lights, and maybe even a plant or two to keep you company.


Peaceful, well-appointed bedroom, perhaps with plants and soft lighting, to illustrate a "sleep sanctuary"

Adopt an Inner Watchmaker

Did you know that our body has its own biological clock called the circadian rhythm? To sleep better, synchronize with this internal clockmaker. Try to go to bed and get up at regular times. You'll be surprised how revitalizing it can be!


Move with Grace

You don't have to become a top athlete, but a little daily exercise can do wonders for your sleep. What if we added a little digestive walk after dinner to our routine?



2. Habits to avoid to sleep better

Avoid the Night Trio

Caffeine, nicotine and alcohol are like the three musketeers of bad sleep. Avoid these substances in the evening if you want to venture into dreamland safely.


An image of coffee cups, cigarettes and alcoholic drinks to represent the "night threesome" to avoid

No to Technology

Did you know that 90% of people use a technological device in the hour before bed? Unfortunately, this habit can be detrimental to our precious sleep. Try unplugging for an hour before you go to sleep, and your future self will thank you.


Don't Race Thoughts

Nights are for sleeping, not for solving all the problems of the universe. Avoid racing thoughts by writing down your worries in a journal before bed.



3. Rituals to follow before sleeping

A Bath of Dreams

Why not start a nightly tradition of taking a hot bath before bed? It's almost like hugging your own body. Add a few drops of lavender essential oil for a truly calming experience.


Read a Story, not Screens

Rather than diving into the abysmal infinite scroll of social networks, why not immerse yourself in a good book? Books have the superpower of transporting us to dream worlds, literally!


Magic Infusion

End your day with a soothing cup of herbal tea. Infusions based on chamomile or verbena can be your allies in the quest for restful sleep.


A photo of a cup of soothing herbal tea, representing the magical infusion.

4. Tips for falling asleep more easily

Breathing Techniques

When struggling with insomnia, breathing techniques can be your best allies. Try the "4-7-8" technique: inhale for 4 seconds, hold your breath for 7 seconds, then exhale for 8 seconds. Repeat and feel yourself drifting into the dream world.

An image that illustrates the 4-7-8 breathing technique, perhaps in the form of an infographic.

The Power of Imaginary Stories

There's nothing like concocting a little story in your head to help you fall asleep. Whether it's an epic adventure or a sweet romance, your imagination is the limit.


Soft music

If all else fails, let yourself be lulled by soft melodies. Studies have shown that music can actually improve sleep quality. So, put on a playlist of soft songs and let the magic happen.



In conclusion, sleeping is an art that requires dedication and a touch of ingenuity. By following these tips, we can all hope to become sleep maestros. So, ready to revolutionize your nights? We wish you sweet dreams full of fascinating adventures.


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