If, just a few weeks after returning to work, you already feel exhausted, follow Dr. Jimmy Mohamed's advice to regain some energy.

Are you already thinking of summer vacation and the next one in an eternity?

Do you already have a hard time getting up in the morning and dreaming of a good nap after lunch?

Dr Jimmy Mohamed, co-presenter of the health show Sans rendez-vous, from Monday to Friday at 3 p.m. on Europe 1, shares with you three tips for better sleep, taken from the book

Antifatigue

by Professor Pierre Philip, sleep specialist.

49 hours of sleep per week

To be less tired, start by getting enough sleep.

And to know how long to sleep, remember a simple rule: 7 x 7 = 49. We need 49 hours of sleep, divided into 7 hours per night, every day, Monday through Sunday.

Which means if you rack up a sleep debt during the week, sleeping in on the weekend won't be enough to catch it up.

Some of us need less sleep than average.

But it is useless to want to train to be a "little sleeper", that is to say less than 6 hours of sleep per night.

The number of hours we need each night to get a good rest is part of our genetic heritage.

You just risk building up a sleep debt.

Socks for better sleep

It's not very sexy but it can save your nights: wearing socks makes it easier to fall asleep.

The socks will cause a slight vasodilation which will allow you to warm up.

If sleeping in socks bothers you, you can put a hot water bottle at the bottom of your bed.

A coffee and a nap

If you have a hard time during the day, try the "napuccino" technique (which comes from the contraction between 'nap' - nap in English - and cappuccino).

The principle is simple: you take a micro-nap, lasting about fifteen minutes, but just before, drink a coffee.

Caffeine takes about 15 minutes to work.

So when you wake up from your express nap, the caffeine will give you a boost.

You will thus benefit from the restorative effect of the nap and the boost of coffee.

Pumps against the pump

You can adopt the technique of some soldiers: against the pump stroke, do push-ups!

When you do physical activity, you stimulate your heart rate and increase your blood pressure.

Receivers located in the neck will then send a strong wake-up message to the brain, which will give you energy to face the end of the day.