Sleep disorders: how to get quality rest?
Discover practical tips for combating sleep problems, enjoying restful sleep, and improving your daily well-being.
Key points to remember
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Main factors : Stress, anxiety, unbalanced lifestyle habits, excessive exposure to screens and an unsuitable environment can disrupt sleep.
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Sleep routine : Going to bed and getting up at regular times helps synchronize your body clock.
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Favorable environment : A cool, dark and quiet bedroom promotes better quality rest.
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Food & Relaxation : Focus on foods rich in tryptophan and incorporate relaxation or deep breathing techniques.
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Moderate physical activity : Regular exercise improves sleep, but avoid intense evening sessions.
Understanding the causes of sleep disorders
Difficulty falling asleep or getting a full night's sleep can be linked to a variety of factors, whether environmental or behavioral. Identifying these factors allows for effective solutions to be implemented.
1. Stress and anxiety
Stress is one of the leading causes of insomnia. A stressful day or racing thoughts increase cortisol secretion, disrupting the natural sleep-onset mechanisms. During the so-called "REM" phase of sleep, the brain remains active, making it even more difficult to rest.
Significant events (separation, professional worries, etc.) can also prolong these episodes of insomnia. The result: shortened nights and difficulty waking up, with a feeling of fatigue from the morning.
2. An inappropriate lifestyle
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Food : Drinking too much coffee or tea, especially at the end of the day, stimulates the body when it should be preparing for rest. Eating meals that are too rich or too sweet in the evening can also cause digestive discomfort (bloating, reflux) that can disrupt sleep.
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Alcohol consumption : While alcohol can make you feel drowsy, it also impairs the quality of deep sleep, reducing its restorative power.
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Late sports activity : Doing intensive sport at the end of the day increases body temperature and keeps the body awake, delaying sleep.
3. Massive use of screens and blue light
Electronic devices (smartphones, computers, tablets, televisions) emit blue light that affects the production of melatonin, the hormone that regulates sleep. Immersing yourself in a screen just before going to sleep prolongs wakefulness and promotes nighttime awakenings.
4. An unfavorable environment
Ambient noise (busy street, noisy neighbors, or a snoring partner) and extreme temperatures (a room that's too hot or too cold) can all affect sleep quality. The ideal temperature is generally between 18 and 20°C. In addition, an unsuitable mattress or pillow can cause pain and make nights uncomfortable.
What can you do to sleep better?
1. Establish a consistent sleep routine
A regular bedtime and wake-up schedule is the basis for balancing the circadian rhythm (the internal clock).Try to maintain these time slots, even on weekends, to gradually train your body to fall asleep and wake up without difficulty.
2. Create an environment conducive to rest
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Manage brightness : Reduce the light intensity in the room at least one hour before bedtime. Darkness encourages the production of melatonin, thus promoting sleep.
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Limit screen use : Blue light from electronic devices disrupts the release of melatonin. Instead, opt for a relaxing activity (reading, soothing music, meditation) in the late evening.
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Adjust the room properly : Maintain a comfortable temperature (ideally between 18 and 20°C), ensure quiet and good ventilation. Invest in a good mattress and blackout curtains to block outside light.
3. Adapt your diet
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Foods rich in tryptophan : Eggs, bananas, nuts and dairy products naturally stimulate the production of serotonin and melatonin, hormones essential for relaxation and sleep.
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Limit caffeine : Tea, coffee and other caffeinated drinks (cola, energy drinks) can disrupt sleep if consumed late in the day.
4. Manage stress and calm anxiety
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Relaxation exercises : Cardiac coherence, yoga or simply a few deep breaths can soothe the nervous system and make it easier to fall asleep.
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Writing to free the mind : Writing down your concerns in a notebook helps you manage them better and not dwell on them once you're in bed.
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Establish relaxation rituals : Taking a warm bath, listening to music or reading a book can help the body and mind gradually relax.
5. Move regularly, but at the right time
Physical exercise contributes to sleep quality by reducing stress and promoting healthy fatigue. Prioritize moderate activities (walking, yoga, cycling) during the day or late afternoon. However, avoid overly intense sports late in the evening, as they risk stimulating your body just when it should be calming down.
Which BodyCheckup supplements should you choose to sleep better?
At the house of BBodyCheckup, we created the Sleep Focus, a complete set for people prone to difficulty falling asleep and restless nights. It contains in particular:
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Valerian, a plant known to support natural sleep and promote relaxation.
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Melatonin, a hormone produced by the body, which helps reduce the time it takes to fall asleep and alleviates the effects of jet lag.
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Magnesium and GABA, an inhibitory neurotransmitter of the central nervous system, to calm the mind and prepare the body for rest.
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Passionflower, renowned for its soothing and relaxing properties, to effectively complete this well-being cocktail.
By following these tips and paying particular attention to your lifestyle, you will increase your chances of enjoying peaceful and restorative nights, essential for maintaining good physical and mental health. Good night !
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