Sleep: 10 tips for sleeping well

Sleep: 10 tips for sleeping well

Two thirds of French people say they lack sleep and one in two complains of difficulty falling asleep or waking up in the middle of the night. A real scourge due in large part to our lifestyle, which aggravates chronic insomnia. Yet new habits are often enough to fix the problem. Here are 10 reflexes to adopt.
The French sleep on average 6.55 hours a day, where 8 hours are normally necessary. According to an Ipsos survey, one in two French people say they sleep poorly and 8 in 10 say they are interrupted in their sleep every night. This sleep deficit has serious consequences on health: weight gain, diabetes, cardiovascular risks, depression, weakened immune system, or even increased risk of traffic accident. Before rushing to your doctor, following a few simple rules is often enough to solve problems with insomnia.

1. Establish a regular life schedule

A night is normally made up of 3 to 6 sleep cycles of 60 to 120 minutes each. When we neglect the first signs of fatigue (yawning, drowsiness, feeling of cold …), we will have to wait for the next cycle to regain the desire to sleep, thus shortening our night. Sleep also needs regularity: by alternating sunsets late in the week and late mornings at weekends, we disrupt our circadian rhythm, which regulates sleep in particular. As much as possible, try to stick to your natural rhythm (more like a night owl and a late riser or vice versa).

2. Switch off his cell phone

41% of French people consult their mobile phone in the middle of the night and 7% respond to their messages, reports a 2016 Deloitte study. A very bad habit. On the one hand, the blue light emitted by the screens reduces the production of melatonin necessary for falling asleep. On the other hand, the incessant alerts (or the fear of having alerts) will clearly prevent you from sleeping peacefully. When you consult your phone in the evening, choose the dark mode which emits less blue light.

3. Practice daily physical activity

Accumulating a certain dose of physical fatigue makes it possible to fall asleep more easily and to benefit from a deeper and more restful sleep. It also plays on the mood and allows you to “clear your head”. There is no need, however, to persevere: the intensity of the sport has no effect on sleep, according to a meta-analysis of 2015. Favor walks or jogging outdoors. Contrary to popular belief, exercising in the evening does not prevent sleep. However, avoid exercise less than an hour before bedtime, as it increases body temperature and generates excitement.

4. Limit naps

Unless you slept very little the previous nights, avoid dozing off during the day or in the afternoon, as you may run into your sleep quota for the night. To respect the natural sleep period after eating, plan for a quiet activity after eating, such as crossword puzzles or reading. If, on the other hand, you tend to have truncated nights, a short nap (20 to 30 minutes) can significantly improve cognitive performance in the afternoon, according to various studies.

5. Sleep in total darkness

A simple candle light can interfere with the sleep of sensitive people, according to a 2019 study. The effect of light on sleep is so powerful that it can even disturb us with our eyes closed. Light from screens is the most harmful: blue light has as much effect as white fluorescent light that is 100 times more intense. But smartphones are not the only cause. 24% of French people are thus exposed to public lighting in their rooms, according to the National Institute of Sleep and Vigilance (INSV). Be sure to turn off any light source in your room, close the shutters as soon as night falls and install blackout curtains if necessary.

6. Maintain contact with natural light

While too much artificial light is harmful in the evening, insufficient lighting during the day also makes it difficult to sleep. However, confined to an apartment or office, we tend to be little exposed to sunlight. When you are indoors, open your windows as often as possible and choose a workspace that is exposed to the sun. In winter, force yourself to go outside in the middle of the day, when the sunlight is at its peak.

7. Make the right dinner

Eating a meal that is too large, spicy or too rich in protein in the evening may affect sleep, digestion being an energy process. Conversely, a dinner that is too light can lead to hypoglycemia and wake you up in the middle of the night. Choose slow carbohydrates, such as pasta, rice or legumes, which will keep you going all night, as well as dairy products and vegetables, which promote the production of serotonin with a calming effect. Dine preferably at least two hours before bedtime: digestion prevents the body from resting properly.

8. Do not overheat the chamber

According to INSV, the ideal temperature for a good sleep is between 16 ° C and 18 ° C. The body needs to lower its internal temperature from 0.5 ° C to 1 ° C to sleep well. In summer, however, 43% of French people declare that the temperature in their room is above 21 ° C. And in winter, we tend to overheat apartments. Remember to turn down the radiator 30 to 40 minutes before going to sleep and turn off electronic devices (tablets, television, computers, etc.) that produce heat. During heat waves, create drafts and ventilate the room when it is cooler.

9. Avoid sleeping pills

43% of French people have already consulted a health professional to remedy an insomnia problem. Often with a prescription. While medication can help you get through a difficult time or recover from jet lag, it shouldn’t be a long-term solution. Sleeping pills and anxiolytics such as benzodiazepines cause habituation in less than 4 weeks, side effects, as well as reduced alertness during the day. We thus maintain a real dependence which becomes difficult to stop.

10. Relax before going to sleep

The stress accumulated during the day, the program for the next day to prepare, the ideas that loop in the head … So many concerns that increase the time it takes to fall asleep. Take some time each evening to disconnect and read a few chapters in a book or leaf through a magazine. Avoid watching movies or series, especially if they are emotional or violent content that will generate anxiety or excitement. Also beware of sleep aid applications, which require you to keep your cell phone on all night.