Sleep better: five foolproof techniques for restful and lasting sleep
Write the 01/08/2022 by Santarome Bio
French people aged 18 to 75 sleep on average 6 hours 55 minutes per night. An abnormally short sleep time, which can represent a danger to health in the medium term; nights that are too short or broken can influence the nervous system and weaken the body. One in three people say they are affected by sleep disorders .
Let us add that on the road, drowsy driving is the leading cause of accidents; too short nights can represent a danger for drivers.
If you are affected by this problem and want to take control of it, here are some foolproof techniques to help you deal with it.
The benefits of restful sleep
Restorative sleep is essential for our physical and mental health. While you sleep, your body regenerates and repairs itself, helping you recover from the fatigue accumulated during the day. Thanks to growth hormones produced during sleep, your muscles and bones become stronger. But that's not all, restful sleep also impacts your immune system, boosting your ability to fight infections.
The quality of deep sleep depends on several factors, such as physical activity, diet, and the quality of the sleep environment. For example, people who exercise regularly tend to have deeper, more restful sleep. Similarly, people who have sleep apnea may have less restorative sleep quality because breathing interruptions can disrupt deep sleep.
However, the benefits are not limited to physical health. People who get enough sleep also have better moods, greater ability to concentrate and remember, and are less prone to anxiety and depression. For a balanced and fulfilling life, restful sleep is therefore crucial for your overall well-being.
Which phase of sleep is the most restorative?
Sleep is divided into five distinct phases: falling asleep, light sleep, light slow-wave sleep, deep slow-wave sleep and paradoxical sleep (also called REM sleep). Each of these phases is characterized by different eye movements, brain waves, and body functions.
Deep sleep, also called delta wave sleep, is considered the most restorative phase of sleep. It is during this phase that the body works hard to regenerate tissues and muscles, strengthen the immune system and consolidate memory. Brain waves slow down to their maximum during this phase, which means our body is in maximum recovery mode.
Deep sleep usually occurs during the first few hours of sleep, when we are most tired. The more time we spend sleeping, the less deep slow-wave sleep we have. This is why it is important to ensure you have enough sleep time to achieve this important regeneration phase.
Paradoxical sleep, also called REM sleep, is the phase during which we dream. Although it is also important for our mental health and well-being, it is considered less restorative than deep slow-wave sleep. During this phase, our body is in a state of complete muscular relaxation, but our brain is very active. This is also the phase during which our body regulates our emotions and mood.
Our tips for falling asleep faster and sleeping better
Take an infusion before bed
Herbal teas and infusions increase or slightly modify the neurotransmitters that trigger sleep.
Here are some examples of herbal teas that could be very effective in helping you improve your sleep. Our advice: take your herbal tea after dinner, one hour before going to bed. Guaranteed results!
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Chamomile is a plant known for its calming properties. It significantly improves the quality of sleep.
Lavender herbal tea also has an influence on nervousness, mood and sleep.
Valerian influences sleep without the side effects of a traditional sleeping pill. It helps slow heart palpitations, reduce stress, nervousness and headaches.
Passionflower contains flavonoids, which reduce anxiety.
Verbena acts on the central nervous system and has soothing properties.
Take food supplements for sleep
To improve the quality of your sleep, Santarome Bio offers sleep gummies and other various food supplements:
Somnifor 4 Actions tablets contain melatonin, plants, essential oils and buds.
Sleep Melatonin combines the virtues of melatonin with those of four plants known for their sedative properties.
Organic Bonne Nuit gummies, with the good taste of blackcurrant, four plants and a trio of buds.
Practice relaxation, meditation or self-hypnosis
To regain good quality sleep, it is necessary to eliminate stress issues and parasitic thoughts that can influence the quality of our nights and harm our well-being. Admittedly, this seems much easier said than done.
However, it is possible to have a peaceful and restful night, even when the sources of concern are varied. Here are a few tips :
Breathing exercises : Once lying on your back, take the time to mentally go through each part of your body and relax it. Then take a two-second breath, relaxing your stomach, then exhale for a long time, pulling your stomach in, and hold your breath for a few seconds. Repeat the exercise ten times. This very simple breathing exercise should help you relax. By focusing on your breathing, you eliminate all sources of worries and concerns. Does the exercise seem complicated to you? Inhale for five seconds, hold your breath for five seconds, and exhale for five seconds. You will quickly notice the well-being effects generated by exercise.
Meditation exercises : Give yourself ten minutes of meditation every evening. Mindfulness meditation allows you to calmly eliminate all potential sources of stress. To practice meditation exercises, nothing could be simpler: light a candle if you wish and burn an incense stick, put on soft music and concentrate on your breathing. If additional thoughts arise, it’s normal! Let them pass and return to your breathing.
You will quickly get used to the exercise.
To go further, applications like Petit Bambou will allow you to perform more complex exercises.
Protect yourself from light
Our sleep is determined by a hormone, melatonin, which responds to darkness. In fact, the retina of the eye is connected by nerve endings to the hypothalamus, the region of the brain that releases melatonin. This is released when darkness falls. It is therefore essential to ensure that there is sufficient darkness when you want to benefit from quality sleep.
Thick curtains and shutters should be closed tightly, and all sources of light should be eliminated from your room.
This precaution is even more important in summer, when the days get longer.
Change bedding
A quality mattress is the secret to restful sleep. Are you of slim build? Choose a soft mattress that will support all parts of your body. If you are larger, choose a firm mattress.
Do you sleep alone? A mattress width of 140 centimeters will be ideal. If you sleep as a couple we recommend a mattress width of 160 centimeters.
By carefully following these tips, you should rediscover the pleasure of restful nights.
