While we spend nearly a third of our lives sleeping, many of us are subject to sleep disorders. For example, more than 80% of French people say they wake up at least once a night, according to a study by the National Institute of Sleep and Vigilance (INSV) . And among them, more than half even wake up at least twice.
While we often talk about lack of sleep, let's remember that restorative sleep is as much a question of quality as quantity. Sleeping well is not only necessary to "recharge your batteries", but also important for the proper functioning of your nervous system and the regulation of your metabolism. This helps to combat metabolic disorders, in particular.
Are you having trouble getting quality sleep? Don’t panic! Here are our top 8 tips for sleeping better and finally getting back in shape.
1) Follow a regular sleep rhythm
It's not always clear, but the consistency of your sleep is just as important as the quality or quantity of it. If you alternate between wildly varying bedtimes, from 10 p.m. one day to 2 a.m. the next, your body clock can get out of sync, making you sleepy during the day or unable to fall asleep at night.
The more consistent your nighttime schedule is, the better (and more likely) you'll sleep.
It's not always clear, but the consistency of your sleep is just as important as the quality or quantity of it. If you alternate between wildly varying bedtimes, from 10 p.m. one day to 2 a.m. the next, your body clock can get out of sync, making you sleepy during the day or unable to fall asleep at night.
The more consistent your nighttime schedule is, the better (and more likely) you'll sleep.
2) Get away from screens in the evening
Still according to the INSV, 45% of French people spend time on a screen at bedtime. However, focusing on a screen just before bedtime works against falling asleep quickly. By mobilizing attention and increasing the level of arousal, staring at a screen is the best way to delay sleep. Exposure to blue light from screens also reduces the level of melatonin, the sleep hormone.
Moral: turn off screens at least one to two hours before going to bed!
3) Adopt a position to sleep well
If you wake up with body aches, stiff necks or tingling, then it may be your sleeping position that needs to be reviewed. The most suitable position for sleeping well is on your back, with your arms at your sides. However, not everyone is necessarily comfortable with this position. So don't hesitate to try falling asleep in several positions, to see which one suits you best.
4) Watch your diet before going to bed
It is well known that in the evening, it is better to have a light dinner! Avoid overly spicy dishes, red meat, and anything that will put your digestive system to the test. Also eat at least two hours before going to bed, because digestion increases your temperature, which will make it harder for you to fall asleep if you go to bed too quickly after eating.
5) Avoid stimulants in the afternoon (and evening!)
You should have your last coffee or tea before 4 p.m. Theine and caffeine slow down your sleep, and this for many hours after consuming your favorite tea or coffee. Also avoid sodas like Coca, which can also excite you and complicate your sleep. If you are addicted to hot drinks, opt instead for a chamomile or passionflower herbal tea in the afternoon or evening, which will help you sleep.
6) Take naps
If you feel sleepy during the day, a good nap, even just 20 minutes, will do you the world of good. It will renew your attention for the end of the day and get you back in shape. For example, you can take a nap after lunch, a time that is naturally conducive to falling asleep. But be careful not to take a nap that is too long or too close to your bedtime, or you will have trouble falling asleep at night.
7) Arrange your environment
The environment plays a crucial role in your sleep. Clean sheets, a mattress in good condition, a room that is completely dark and as quiet as possible, a temperature around 18-19°C are all factors that will have a decisive impact on the quality of your sleep – and its duration. Don't neglect them!
8) Take food supplements to help you fall asleep
In addition to all these tips, food supplements can greatly help you sleep better. Melatonin, lemon balm, valerian and many others: their effectiveness is no longer to be proven in reducing stress and regulating sleep.
Say goodbye to sleep disorders
We hope this article has helped you find ways to combat sleep disorders. Don't take this problem lightly, because quality sleep is an essential factor in well-being! All that's left for us to do is wish you a good night! 🌚
