Sleep better: five foolproof techniques for restful, long-lasting sleep
Written on 08/01/2025 by Pauline de Santarome
French people aged 18 to 75 sleep an average of 6 hours and 55 minutes per night. This is an abnormally short amount of sleep, which can pose a health risk in the medium term; nights that are too short or interrupted can affect the nervous system and weaken the body. One in three people say they suffer from sleep disorders.
It should be added that drowsiness at the wheel is the leading cause of accidents on the road; insufficient sleep can be dangerous 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 restorative sleep
Restful 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 the growth hormones produced during sleep, your muscles and bones become stronger. But that's not all: restful sleep also has an impact on your immune system, strengthening your ability to fight off infections.
The quality of deep sleep depends on several factors, such as physical activity, diet, and the quality of the sleeping environment. For example, people who exercise regularly tend to have deeper, more restful sleep. Similarly, people with sleep apnea may have less restful sleep, as breathing interruptions can disrupt deep sleep.
However, the benefits are not limited to physical health. People who get enough sleep also have a better mood, greater ability to concentrate and remember things, and are less prone to anxiety and depression. For a balanced and fulfilling life, restful sleep is therefore crucial to 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 REM sleep (also known as rapid eye movement sleep). Each of these phases is characterized by different eye movements, brain waves, and bodily functions.
Deep sleep, also known as delta wave sleep, is considered the most restorative phase of sleep. It is during this phase that the body works hard to regenerate tissue and muscles, strengthen the immune system, and consolidate memory. Brain waves slow down to their maximum during this phase, which means that 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 get. That's why it's important to make sure you get enough sleep to reach this important phase of regeneration.
REM sleep, also known as rapid eye movement 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 muscle relaxation, but our brain is very active. It is also the phase during which our body regulates our emotions and mood.
Our tips for falling asleep faster and sleeping better
Drink an herbal tea before going to bed.
Herbal teas and infusions slightly increase or alter the neurotransmitters that trigger sleep.
Here are a few examples of herbal teas that could prove very effective in helping you improve your sleep. Our advice: drink your herbal tea after dinner, one hour before going to bed. Guaranteed results!
Chamomile is a plant known for its calming properties. It significantly improves sleep quality.
Lavender tea also has an effect on nervousness, mood, and sleep.
Valerian affects sleep without the side effects of traditional sleeping pills. It helps slow down heart palpitations and reduce stress, nervousness, and headaches.
Passionflower contains flavonoids, which reduce anxiety.
Verbena acts on the central nervous system and has soothing properties.
Taking dietary supplements for sleep
To improve the quality of your sleep, Santarome Bio offers a range of dietary supplements:
Somnifor 4 Actions tablets contain melatonin, herbs, essential oils, and buds.
Sleep Melatonin combines the benefits of melatonin with those of four plants known for their sedative properties.
Practice relaxation, meditation, or self-hypnosis
To regain good quality sleep, it is necessary to eliminate stressors and distracting thoughts that can affect the quality of our nights and harm our well-being. Of course, this is much easier said than done.
However, it is possible to have a peaceful and restful night's sleep, even when there are various sources of concern. Here are a few tips:
Breathing exercises: once you are lying on your back, take the time to mentally scan each part of your body and relax it. Then take a two-second breath in while relaxing your stomach, then exhale slowly while pulling your stomach in and hold your breath for a few seconds. Repeat the exercise about ten times. This very simple breathing exercise should help you relax. By focusing on your breathing, you eliminate all sources of worry and concern. Does the exercise seem complicated? Breathe in for five seconds, hold your breath for five seconds, and breathe out for five seconds. You will quickly notice the feel-good effects of the exercise.
Meditation exercises: allow yourself ten minutes of meditation every evening. Mindfulness meditation allows you to calmly eliminate all potential sources of stress. Practicing meditation exercises couldn't be easier: light a candle if you like and burn a stick of incense, put on some soft music, and focus on your breathing. If other thoughts come to mind, that's normal! Let them pass and return to your breathing.
You will quickly get used to the exercise.
To take it a step further, apps such as Petit Bambou will allow you to perform more complex exercises.
Protect yourself from light
Our sleep is determined by a hormone called melatonin, which reacts to darkness. The retina of the eye is connected by nerve endings to the hypothalamus, the region of the brain that releases melatonin. Melatonin is released when darkness falls. It is therefore essential to ensure that the environment is sufficiently dark if you want to enjoy a good night's sleep.
Thick curtains and shutters should be tightly closed, and all sources of light should be removed from your room.
This precaution is even more important in summer, when the days are longer.
Change bedding
A quality mattress is the secret to restful sleep. Are you slim? Choose a soft mattress that will support all parts of your body. If you are heavier, choose a firm mattress.
Do you sleep alone? A mattress width of 140 centimeters will be ideal. If you sleep with a partner, we recommend a mattress width of 160 centimeters.
By carefully following these few tips, you should be able to enjoy restful nights again.
