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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Diet & 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 a series of thoughts that race can increase cortisol secretion, disrupting the body's 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 in the morning.
2. Improper lifestyle
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Diet : Drinking too much coffee or tea, especially late in the day, stimulates the body when it should be preparing for rest. Eating meals that are too rich or too sugary 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-night exercise : Exercising intensively late in 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 a 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. Additionally, 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 foundation for balancing your circadian rhythm (your internal clock). Try to maintain these times, even on weekends, to gradually train your body to fall asleep and wake up smoothly.
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 time : The 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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Set up your bedroom 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 beverages (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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Write to free your mind : Writing down your worries in a notebook helps you manage them better and avoid dwelling 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 BodyCheckup , we have created the Sleep Focus , a complete package for people prone to sleeplessness and restless nights. It includes:
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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 careful attention to your lifestyle, you'll increase your chances of enjoying peaceful and restorative nights, which are essential for maintaining good physical and mental health. Good night!
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