Sleep well at night, our solutions

Getting enough sleep is essential for maintaining good physical and mental health. Sleep plays an important role in the body's recovery and overall well-being. However, many people struggle with good sleep, which can negatively impact their quality of life. To help you sleep better at night, we've put together several solutions.

Our solutions for sleeping well at night

Managing your stress

Stress is one of the biggest obstacles to getting a good night's sleep . Here are some ways to manage everyday stress and get a good night's sleep.

• Journaling : Keeping a journal can be a great way to relieve stress. Writing down your thoughts and concerns before bed can help reduce anxiety.

• Mindfulness Meditation: Mindfulness meditation helps you focus on the present moment and reduce anxious thoughts . In this way, you can improve your ability to sleep well by establishing a state of deep relaxation.

• The Hovie Relax Range : Our Relax range is designed to help you fight stress and reduce anxiety . 100% natural products, made in France , which bring you overall relaxation of body and mind.

Have a good diet

What you consume can have a significant impact on your ability to sleep well. That's why, to improve the quality of your sleep , we recommend:

• Light meals : Avoid heavy meals before bed as they can disrupt your digestion and make it difficult to sleep . Opt for light , balanced meals in the evening, such as steamed vegetables, grilled fish, brown rice, light soups, or salads with lean proteins like chicken or legumes. For bedtime snacks, choose easily digestible foods like plain yogurt, a banana, or a handful of almonds.

• Tryptophan intake: Tryptophan is an amino acid that promotes the production of serotonin and melatonin , two hormones involved in regulating sleep . Foods rich in tryptophan, such as nuts, seeds, turkey, and milk, can help you sleep well.

• Our sleep range: Discover our sleep range , made up of our organic infusion to enjoy at the end of the day to prepare you for falling asleep and combat occasional insomnia , in addition to our sublingual sleep oil for a complete routine.

Chronotherapy

Chronotherapy involves using light to regulate the circadian rhythm , our internal biological clock, in order to improve the quality of sleep .

• Exposure to natural light: Spending time outdoors and exposing yourself to natural light during the day helps synchronize your body clock , allowing you to get quality sleep .

• Light therapy: By using light therapy lamps, especially during the winter months when natural light is scarce, you can simulate daylight and regulate your circadian rhythm for good sleep.

Minimize naps

Naps can be beneficial, but if they are too long or poorly timed, they can interfere with your ability to sleep well at night .

• Limit their duration: To prevent naps from affecting your sleep , try to limit them to 20-30 minutes . Short naps can be revitalizing without disrupting your sleep cycle .

• Manage timing: Avoid napping in the late afternoon or evening, as this can make it harder to fall asleep . Choose early afternoon naps, preferably between 12 p.m. and 3 p.m. , to maximize their benefits without compromising your ability to sleep well .

Use technology

• Sound therapy: Soothing sounds, such as white noise (a steady, consistent sound that helps mask distracting background noise), nature sounds, or soft music, can help create an environment conducive to good sleep.

• Sleep tracking apps: There are apps to help you track your sleep habits and identify factors that affect the quality of your sleep . These apps can provide personalized recommendations to help you sleep well.

• Sleep tracking smartwatches: Smartwatches offer advanced features to monitor your sleep . They can record data such as sleep duration , deep and light sleep stages, and movements during the night.

Adopt a comfortable sleeping position

The position you sleep in can influence your quality of sleep and overall well-being .

• Sleeping on your back: Sleeping on your back is often recommended because this position keeps the spine aligned and reduces the risk of neck and back pain .

• Sleeping on your side: If you prefer to sleep on your side, try sleeping on your left side, as this can improve blood circulation and reduce acid reflux .

Create a calming bedtime ritual

A bedtime ritual can signal to your body that it's time to relax and prepare for a good night's sleep.

• Maintain an ideal temperature: The temperature of your room can affect your sleep . A room that is too hot or too cold can make it difficult to sleep . The ideal temperature for a good night's sleep is between 15 and 19 degrees.

• Take a warm bath: A warm bath before bed can help your muscles relax and soothe your mind . The drop in body temperature after bathing can also make you feel drowsy .

• Read a book: Reading a book can help calm your mind and distract from stressful thoughts .