We spend almost a third of our lives sleeping; sleep is therefore essential to our physical, mental and emotional Sleep is health. The number of hours you sleep is important, but the quality of it is just as important and should not be neglected.
Sleep is health!
Have you been feeling tired for some time, even though you are getting enough sleep? Needs vary from person to person, but an adult needs about eight hours of sleep per night on average. Did you know that the environment in which you sleep, the activities you engage in and what you consume before going to sleep can greatly influence the quality of your sleep? This can therefore lead to you not feeling rested even after eight hours of sleep.
Certain factors can promote good sleep hygiene including
The environment. Temperature, ventilation and noise are just a few examples of things that can influence your sleep. Choose a well-ventilated, quiet room that is neither too hot nor too cold. Overly stimulating colors or clutter can also impact your night’s Sleep is health.
Food health
Avoid eating a heavy meal in the evening and, if possible, wait a few hours (2 or 3) before going to sleep. Excessive consumption of alcohol, caffeine, energy drinks or any other stimulant (nicotine, chocolate, high-carb snacks) from late afternoon is also not recommended.
Physical activity
Expending your energy and moving as much as possible during the day, especially outside, helps you get a better night’s sleep. On the other hand, intense physical activity before going to sleep can act as a stimulant.
Stability Sleep is health
Wait until you’re actually sleepy before going to bed. If possible, try to go to bed at approximately the same time every day and have a stable routine (meal times, getting up, etc.).
The mattress and the pillow. Get rid of your worn mattress and invest in a good pillow, you will be surprised to see how much it can influence the quality of your sleep.
Naps Sleep is health
It is best to avoid taking naps in the afternoon or evening. Naps can disrupt the sleep-wake cycle. If you do one, try to limit yourself to 15 or 20 minutes.
Relaxation Sleep is health
Whether it’s a nice hot bath or practicing a relaxation technique like meditation, yoga or something else; take a few minutes to engage in an activity that you enjoy and that helps you relax. Keep the television and computer away from your bedroom, as these act as stimulants and delay the time you fall asleep.
If you are having difficulty sleeping, your pharmacist can advise you on other measures to make life easier at bedtime. In addition, there are sleep aids available over the counter in pharmacies, as well as products of natural origin intended for this use. Ask him for more information about this.
Sleep hygiene is often common sense, and we hope that these few tips will help you find yourself more easily in the arms of Morpheus and sleep better throughout the night. Remember that a good day often means a good night and that a quality night’s sleep will help you have a better day!
FAQs, Sleep is health
How many hours of sleep do adults need?
Most adults require 7 to 9 hours of sleep each night to perform at their best.
How can technology affect sleep?
Exposure to blue light from screens can interfere with the production of melatonin and disrupt your sleep pattern. It’s recommended to steer clear of screens for at least an hour before bedtime.
Are naps beneficial or harmful?
Short naps (20-30 minutes) can boost alertness and productivity. However, long or irregular napping can negatively affect nighttime sleep.
What is sleep apnea and how can it be treated?
Sleep apnea is a disorder marked by recurrent pauses in breathing throughout sleep. Treatments include lifestyle changes, CPAP machines, and in some cases, surgery.
How does exercise impact sleep?
Engaging in regular physical activity can help you fall asleep more quickly and experience deeper, more restorative sleep. However, exercising too close to bedtime can be stimulating and may interfere with sleep.
What foods promote better sleep?
Foods rich in tryptophan, such as turkey, nuts, and seeds, can promote sleep. Additionally, complex carbohydrates, dairy products, and foods high in magnesium may improve sleep quality.
What Distinguishes REM Sleep from Non-REM Sleep?
REM (Rapid Eye Movement) sleep is the sleep stage where dreaming occurs and brain activity is high.
How does age affect sleep?
As people get older their sleep patterns might change, Including more fragmented sleep. Older adults may need to adopt new sleep habits to maintain good sleep quality.
What role does the sleep environment play in sleep quality?
A comfortable and quiet sleep environment can significantly improve sleep quality. Factors include mattress quality, room temperature, noise levels, and lighting.
Is it common to wake up during the night?
Waking up briefly during the night is normal. However, frequent awakenings that disrupt sleep can indicate a sleep disorder or other health issues.