Sleep disturbances Disturb the nights of many Frenchmen. How to fix it. Discover the expert advice of the National Institute of Sleep and Vigilance (NISV) to sleep better.
Follow the advice of the National Institute of Sleep and Vigilance (NISV).
- Adopt Regular sleep Schedules
Avoiding hours of sleeping and raising too variable makes sleeping easier. Getting up every day at the same time, even on weekends, keeps the same pace of waking and sleeping.
- Waking up at your own pace
The awakening must be dynamic to awaken its body: strong light, stretching exercises, full breakfast.
- Exercise during the day
Practicing regular exercise during the day promotes falling asleep. However, it is better to avoid a physical exercise in the evenings, especially before going to sleep.
- Take a short nap early in the afternoon
When closing your eyes for 5 to 20 minutes by releasing the body, the sleep comes quickly if the need is there. A nap helps keep you alert the rest of the day.
- Avoid exciting after 15 hours;
Coffee, tea, cola, and vitamin C delay sleep and increase nighttime awakenings. Avoid alcohol and tobacco in the evening. Nicotine delays falling asleep, increases nighttime awakenings and makes sleep lighter. Alcohol promotes sleep instability with frequent nocturnal awakenings. In addition, it is an aggravating factor of nocturnal respiratory problems, such as apnea or snoring.
- Make a light dinner, at least 2 hours before bedtime;
Favour foods based on slow carbohydrates (potatoes, rice, bread, pasta), which promote sleep because ilspermettent better regulation of the intake throughout the night. Dairy products are also recommended in the evening. Avoid frying and cooked fats. It is better not to miss the evening meal or to risk a craving in the second half of the night.
- An environment conducive to sleep
Maintain a temperature in the room around 18 °c and ventilate it well. Make the darkness in the room, which promotes deep sleep. The sleep hormone, melatonin, is secreted in the dark. Take care of your bedding and change it regularly. The bed must be a space reserved exclusively for sleep, with the exception of sexual activity.
- Promote calm activities and relaxation at the end of the day
Avoid intellectual work just before sleep. Bright light, work or computer games cause difficulty in falling asleep. At least 30 minutes before sleep, book a period of calm and relaxation. Creating your own sleep ritual makes it easy to fall asleep, naturally.
- Lie down from the first sleep signals
Yawning, heavy eyelids, stinging eyes, blinking eyes are signs that it is time to go to sleep. No need to anticipate them, but once these signals are felt, it is not long to go to bed, otherwise the desire to sleep passes after fifteen minutes and will not return until the next cycle, 90 minutes later
- Take the time to fall asleep
If after 15 minutes sleep does not come and its expectation is painful, it is better to get up and practice a quiet activity. The need for sleep will return to the next cycle.
Finally, it is better to identify your need for sleep and adjust your life rhythm accordingly. In case of difficulty falling asleep, a sleep diary can help to observe its rhythm.