2024-04-16 10:20:06
How to calculate your waking up and going to bed times?
For an adult aged 25 to 75, “the starting point is their “social” waking schedule (to be ready for work, manage children, etc.), the most acceptable depending on their activities, explains the Professor Pierre Philip. Then, simply add 17 hours to this getting up time to obtain the time corresponding to good sleep pressure and an average suitable bedtime time. »
Example: the alarm ringing at 6:30 a.m. gives an optimal bedtime around 11-11:30 p.m., maximum. Going to bed later leads to accumulating sleep debt. Conversely, by going to bed much earlier, we risk counting sheep for a long time to get to sleep, or even experiencing nocturnal awakenings linked to too little sleep pressure.
Finally, as sleep needs decrease with age, seniors tend to become more early morning people. Therefore, it is advisable not to hesitate to get up earlier and add 18 hours to determine the ideal bedtime. Older people often tend to go to bed too early, which is a mistake because it can lead to waking up at night.
Bedtime does not count for restful sleep
What matters most for the restorative quality of sleep is not so much the time at which we go to bed but the composition of the different sleep stages. At the start of the night (before 2 a.m.), sleep is mainly characterized by phases of deep slow-wave sleep, essential for the optimal functioning of the brain (consolidation of learning achieved during the day) and the restoration of wakefulness (for avoid daytime sleepiness the next day). A sleep cycle lasting approximately 90 minutes, and the first two night cycles being the richest in deep slow-wave sleep, it is imperative that the first three hours of sleep take place in calm conditions, with a rather cool ambient temperature and without stimulation. bright.
Kanopée, the application that helps you decipher your sleep
For better sleep hygiene, the University of Bordeaux and the CNRS have launched a virtual companion application: Kanopée, which deciphers your sleep, and offers individualized advice to sleep better.
For individuals whose sleep problems are mild or even moderate, the application helps implement a therapeutic intervention to improve sleep. For more severe conditions, and in the event that the situation has not improved after the 17 days of support offered by the application, Kanopée allows the user to contact a Sleep Center and obtain a appointments with health professionals.
Available on IOS and Android
The Instagram account @pr.philip provides practical information on sleep.
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