THE ESSENTIAL
- The French sleep less than seven hours a night on average. According to Public Health France, chronic insomnia affects 13% of 18-75 year olds.
- However, quality sleep is essential for good health, hence the importance of changing bad lifestyle habits that affect the night.
- Adults (26-64 years old), need to sleep between 7 and 9 hours. Teenagers (14-17 years old) need 8 to 10 hours of sleep per night. People aged 65 and over show lower needs.
In France, according to a survey by National Institute of Sleep and Vigilance (INSV) carried out in 2014, more than a third of working people sleep less than 6 hours per night, the minimum duration of sleep recommended by doctors… However, quality sleep brings many benefits. Less stress, better memorybetter heart health, weight loss…Sleep is essential for maintaining good health and aging well. Some problems like sleep apnea require medical treatment. But these 10 simple steps can help you overcome your sleep problems, including insomnia.
1. Go to bed and get up at the same times every day
It may sound tempting, but sleeping in on Sunday will only mess with your body clock and cause more sleep problems. Going to bed at the same time every night and waking up at the same time every morning, even on weekends and other days off, helps restore your watch sleep/wake function and reduces the time it takes to fall asleep. A defined sleep routine will condition you to fall asleep and wake up more easily.
2. No screen an hour before bedtime
A survey by the National Sleep Foundation (NSF) found that nearly all participants stared at a screen — a TV, computer, video game, or cellphone — in the last hour before going to bed. It’s a bad idea. The blue light from these devices stimulates the brain, which makes relaxation more difficult. Put away your screens an hour before bedtime to fall asleep faster and sleep more soundly.
3. Only use your bed for sleeping
Your bed should be associated with sleeping. It is therefore necessary to avoid working, eating or watching TV when you are in bed. Remove the TV and any other device in the room. This reinforces the idea that the room is dedicated to sleep. An ideal environment is calm with a comfortable bed and a minimal footprint. If you wake up during the night, avoid turning on your laptop or TV and do something soothing like meditation or reading until you feel sleepy again.
4. Exercise
Regular physical exercise like walking, running, or swimming provides three important sleep benefits: you’ll fall asleep faster, you’ll achieve a higher percentage of restful deep sleep, and you’ll wake up less often during the night. Northwestern University researchers reported that previously sedentary adults who exercised four times a week significantly improved their sleep quality. They also reported fewer depressive symptoms, more vitality and less sleepiness during the day. Just make sure to complete your workout several hours before bedtime so you don’t get too excited to get a good night’s sleep.
5. Change your diet to improve your sleep
Avoid drinks and foods that contain caffeine, such as coffee, tea, some sodas and chocolate, from mid-afternoon. Make dinner your lightest meal and finish it a few hours before bedtime. Avoid spicy or heavy foods, which can keep you awake with heartburn or indigestion.
6. Reduce your alcohol intake
Alcohol disrupts sleep cycles and your brain waves that make you feel rested once you get out of bed. A glass of wine can help you fall asleep at first, since alcohol is a sedative. But this effect wears off quickly and causes poor quality sleep. In addition, alcohol fragments your sleep: you may wake up more frequently during the night and have trouble falling back to sleep, according to the Mayo Clinic. Alcohol can also make snoring and other breathing problems worse during sleep.
7. Don’t smoke
A study found that smokers are four times more likely to not feel as well rested after a full night’s sleep compared to non-smokers. Researchers attribute this to the stimulating effect of nicotine and nighttime withdrawal from it. Smoking also exacerbates sleep apnea and other breathing disorders such as asthma, which can make it harder to get restful sleep.
8. Make your bedroom as dark as possible for sleeping
Light tells your brain it’s time to wake up, so make your bedroom as dark as possible for sleeping. Even a small amount of ambient light from your cell phone or computer can disrupt melatonin production (the hormone that helps regulate sleep cycles) and sleep in general.
9. Pay attention to the room temperature
A temperate bedroom is more conducive to sleep than a bedroom with higher temperature. The NSF recommends a temperature between 18 and 19 degrees. A good balance between the thermostat, the blankets and the thickness of your sleeping clothes will reduce your core body temperature and help you fall asleep faster and deeper.
10. Keep your kids and pets out of bed
A study conducted by the Mayo Clinic revealed that 53% of pet owners who sleep with their pets suffer from sleep disturbances each night. And more than 80% of adults who sleep with children struggle to get a good night’s sleep.