27 September 2024

How to sleep well: complete guide to restorative sleep

This guide will help you create a sleep-friendly environment and adopt habits to improve your sleep quality, no matter where you live.

Good sleep is crucial for your health and overall well-being, regardless of your type of student accommodation, whether you live in student accommodation in Massy-Palaiseau, in student accommodation in Villejuif, or in student accommodation in Noisy-le-Grand. However, in our modern lives, it can be difficult to achieve the restorative sleep you need.

Create a sleep-friendly environment

résidence étudiante - Noisy-Le-Grand - appartement

Choose the right mattress and pillow

Choosing the right mattress and pillow is essential for ensuring restorative sleep, especially in student accommodation in Paris where comfort can vary. A mattress suited to your needs and body type can significantly improve your comfort. Opt for a mattress that provides good support while still being comfortable. There are different types of mattresses: spring, foam, latex, each with its own benefits. Test several options to find the one that works best for you.

Our Ecla residences are equipped with the most comfortable mattresses, guaranteeing you a restorative sleep: residents in Villejuif drift off to sleep on Emma® mattresses, while those in Massy-Palaiseau and Noisy-le-Grand enjoy restful sleep on Tediber® mattresses. These two mattress brands are known for offering optimal comfort !

Your pillow is also crucial. It must properly support your head and neck. A pillow that’s too high or too low can cause neck pain and disturb your sleep. Choose a pillow that keeps your head in a neutral position relative to your spine, ensuring an optimal night’s sleep, regardless of the type of student accommodation you live in.

Adjust the room temperature

The temperature of your room plays an essential role in the quality of your sleep. A room that’s too hot or too cold can disturb your sleep. The ideal temperature for a good night’s sleep is usually between 16 and 18 degrees Celsius. Use fans or air conditioners during hot months, and appropriate blankets in winter to maintain a comfortable temperature.

Reduce noise and light disturbances

Noise and light can greatly influence the quality of your sleep. To reduce noise disturbances, you can use earplugs or white noise machines. These solutions help mask disruptive sounds and promote a calmer environment.

Light is also a key factor. Make sure your room is dark enough to encourage the production of melatonin, the sleep hormone. Use blackout curtains or an eye mask if needed to block outside light.

The 10 best tips for sleeping well

Maintain a regular sleep schedule

Maintaining a regular sleep schedule is crucial for regulating your internal clock. Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps stabilize your circadian rhythm, making it easier to fall asleep and wake up.

Avoid caffeine and heavy meals before bed

Caffeine is a stimulant that can harm your sleep quality and, consequently, your ability to boost memory. Avoid consuming caffeinated beverages like coffee, tea, and energy drinks in the hours before bedtime. Similarly, heavy or spicy meals can cause digestive discomfort and disrupt your sleep. Opt for light, balanced dinners, and try to eat at least two hours before going to bed.

Practice regular physical exercise

Regular physical exercise benefits sleep, but avoid intense workouts right before bedtime. Physical activity helps reduce stress and anxiety, promoting deeper sleep. Favor exercise sessions in the morning or afternoon to maximize the benefits for your sleep. It can also boost memory, a valuable asset during your studies. Note that each Ecla residence is equipped with a gym, so you have no excuses not to get back into shape!

Use relaxation techniques like meditation

Relaxation techniques, such as meditation and deep breathing, can help calm your mind and reduce stress before bed. Spend a few minutes each evening practicing relaxation to prepare your body and mind for a restorative night’s sleep.

Create a calming bedtime routine

Establishing a calming bedtime routine signals your body that it’s time to unwind. You can include activities like reading a book, taking a warm bath, or listening to soft music. Avoid stimulating or stressful activities before bed to promote better sleep, especially if you have to study the night before an exam.

Limit screen use in the evening

The blue light emitted by screens from phones, tablets, and computers can disrupt melatonin production and delay sleep onset. Try to limit the use of these devices at least an hour before bedtime. You can also use blue light filters to reduce the impact on your sleep. Additionally, the Ecla residences have relaxation rooms where you can unwind before sleep:

  • All residences feature chillrooms
  • The Ecla Massy-Palaiseau residence has a Digital Detox room
  • The Noisy-le-Grand residence has a patio
  • The Villejuif residence has been designed around the theme of well-being, notably with the Sauna and SHUT

Ensure good sleep hygiene

Good sleep hygiene involves creating a sleep-friendly environment and adopting healthy sleep habits. This includes a comfortable mattress and pillows, a dark and quiet room, and a regular sleep routine. Also, use your bed only for sleeping to associate that space with relaxation.

Use relaxing essential oils

Some essential oils, like lavender, are known for their relaxing properties and can improve your sleep quality. You can use an essential oil diffuser or add a few drops of lavender oil to a warm bath to help you relax before bed.

Stay hydrated without excess before bed

Hydration is important, but avoid drinking too much liquid right before bed to avoid frequent trips to the bathroom during the night. Drink enough water throughout the day, but reduce fluid intake in the hours leading up to bedtime.

Avoid long and late naps

Naps can be beneficial, but long or late naps can interfere with your nighttime sleep. If you need to nap, limit it to 20-30 minutes and avoid napping late in the day so it doesn’t affect your ability to fall asleep at night.

By applying these tips and adjusting your sleep environment and habits, you’ll be able to improve your sleep quality and wake up each morning feeling rested and rejuvenated. Restorative sleep is essential for your overall well-being and can lead to better concentration, improved mood, and better physical and mental health.

Discover other articles

Practical information
résidence étudiante - Noisy-Le-Grand - extérieur

01 October 2024

Dreaming of studying abroad, discovering a new culture, learning a new language, and enriching your academic journey? International mobility is an invaluable experience, but it can also seem daunting due to the processes and costs involved.
Practical information
résidence étudiante - Noisy-Le-Grand - cinébox

24 September 2024

Studying abroad is a transformative experience, it opens up new cultures, languages, and perspectives. For many students, this opportunity begins with the Erasmus program.
Practical information
résidence étudiante - Noisy-Le-Grand - atelier

20 September 2024

This complete guide is designed to help you navigate the various stages of entrepreneurship while balancing academic demands and the opportunities offered by life in Paris.
Practical information

18 September 2024

This insurance is crucial to cover any damages you may cause to third parties as part of your daily life, especially during your student years.
Contact
Contact

Need help to choose ?
Contact us

0 / 600

This site is registered on wpml.org as a development site. Switch to a production site key to remove this banner.