Health our societies with their stressful pace of life, between constant demands and hyperconnection, our sleep is often adapted to our schedule and not the other way around.
Summary
Hours sacrificed for the benefit of social life or work, falling asleep delayed by prolonged use of screens, quality impaired by an unsuitable lifestyle... However, sleep plays a vital role in preventing illnesses or making them worse.
The role of sleep
Sleep influences a wide variety of our biological functions:
Maintaining vigilance in the waking state (risk of drowsiness and attention disorders).
Maintaining body temperature throughout the day.
Replenishment of energy stores in muscle and nerve cells.
The production of hormones, particularly growth hormone and melatonin.
Regulation of functions such as blood sugar (promoting excess weight and risk of diabetes).
Sleep is punctuated by several stages , divided between slow sleep and paradoxical sleep.
Slow-wave sleep includes stage N1: transition phase between wakefulness and sleep, stage N2: light sleep and stage N3: deep sleep.
REM sleep is the phase that contains the most remembered dreams; brain activity is similar to that of the waking phase.
Sleep consists of 4 to 6 successive cycles . Each cycle begins with light slow-wave sleep, progresses to deep slow-wave sleep, then returns to more light slow-wave sleep, and ends with REM sleep. The proportion of these stages differs from one cycle to another in the same night, over the course of a person's life, and from one person to another.
How to create the right conditions for good quality sleep
Adopt regular sleep schedules , even on weekends: Going to bed and getting up at regular times makes it easier to fall asleep by synchronizing the sleep-wake rhythm.
Waking up should be dynamic to properly awaken your body: strong light, stretching exercises, full breakfast.
Regular exercise during the day helps you fall asleep. Avoid exercising in the evening, especially before going to sleep.
If necessary, take a short nap in the early afternoon to maintain alertness for the rest of the day. Simply close your eyes for 5 to 20 minutes and relax your body.
Avoid stimulants after 4 p.m .: coffee, tea, cola, vitamin C delay falling asleep and increase nighttime awakenings.
Avoid alcohol and tobacco , especially in the evening. Nicotine is a stimulant that delays falling asleep, increases nighttime awakenings and makes sleep lighter. Alcohol has a sedative effect but promotes sleep instability with frequent nighttime awakenings.
If you wake up very early in the morning , get up and start your day. Don't try to fall back asleep at all costs.
Do not use sleep medications without consulting your doctor .
Reserve your bed for sleep : avoid television, work and meals.
Recognize the sleep signals (yawning, itchy eyes) and don't fight it: it's time to go to bed!
Certain symptoms should attract your attention and make you consult a doctor : difficulty falling asleep, waking up too early, unpleasant sensations in the legs that prevent you from sleeping, fatigue in the morning, desire to sleep during the day, restless sleep, those around you are worried about snoring and stopping breathing during sleep, etc.
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