When we have a bad night's sleep, our whole day is affected. The fatigue, lack of concentration and bad mood that follow affect our ability to function. The consequences of a lack of sleep on our daily activities are all the more amplified if the experience is repeated over several days in a row. So how can you sleep better? Here are some simple habits you can adopt.
Sleep often takes a back seat in our busy lives. Yet it plays an essential role in our physical and mental well-being. A good night's sleep enables us to recharge our batteries, perform better and manage our emotions more effectively. In this article, inspired by my podcast exchange with sleep specialist Brigitte Langevin (in French only), we'll explore why sleep is so crucial and how to develop good habits to improve sleep quality.
Why is sleep important?
Sleep has a direct influence on our mental and physical health. A lack of sleep can lead to irritability, mood swings and, in the long term, disorders such as anxiety or depression. On a physical level, insufficient sleep has been shown to increase the risk of cardiovascular disease and weaken our immune system.
Sleep problems: a widespread phenomenon
Sleep problems are widespread in the population. According to Statistics Canada, one in four Canadians say they are dissatisfied with the quality of their sleep. This problem is particularly prevalent among women going through perimenopause or menopause, due to hormonal changes. Insomnia, night-time awakenings and difficulty getting back to sleep become commonplace.
Factors influencing sleep quality
Generally speaking, it's our lifestyle that influences the quality of our sleep. We don't always realize that we've developed bad habits that unfortunately work against us. If you have trouble sleeping, here are three factors that have an impact on your sleep:
Diet: Eating lightly in the evening is essential. Avoid hearty or protein-rich meals late in the evening. Instead, eat vegetables, a small portion of protein and a light dessert such as fruit.
Physical activity: Regular exercise helps you sleep better. Exercise for 20 to 30 minutes, ideally before your evening meal, to avoid stimulating wakefulness hormones at bedtime.
Stress management: Learning to relax before bed is crucial. Meditation, conscious breathing or reading can help to calm the mind.
How to improve your sleep
Acceptance
The first step towards better sleep is to accept that our sleep evolves with age. So we need to adapt. Rather than focusing on restless nights, it's important to remember that there will always be another night to recuperate. This attitude of detachment reduces sleep-related stress and improves the quality of our nights.
The nap
A short nap of 10 to 20 minutes before 2 p.m. is an effective way to recuperate. A nap is very beneficial, because it allows you to recover your energy without disturbing your night's sleep. Be careful to avoid long naps, which can alter your sleep rhythm.
Getting rid of your sleep debt
Sleep debt is a lack of sleep that accumulates over time, leading to severe fatigue. It then becomes necessary to increase the time spent in bed. Sleeping 50% more than usual for a few days allows the body to regenerate quickly. When you decide to make up a sleep debt, make sure you create a calm environment conducive to rest.
Daily habits that promote sleep
To get a good night's sleep, you'll need to make a few efforts and discipline yourself. Start now by:
Maintaining regular schedules: going to bed and getting up at the same time, even on weekends, stabilizes the biological clock.
Creating a serene environment: a dark, quiet, cool bedroom is conducive to restful sleep.
Limiting stimulants: cut down on caffeine, theine and chocolate, especially at the end of the day.
Relaxation techniques for falling asleep
As explained above, relaxation is an important part of falling asleep. Relaxation frees us from our mental load, reduces stress and eases all the tension in our bodies. If you're having trouble falling asleep, conscious breathing is an effective solution. Inhale deeply through the nose, then exhale slowly, lengthening the exhalation time. You can also chant a mantra or mentally repeat vowels to calm your mind.
Conclusion
The bottom line is: listen to your body! Everyone has different sleep needs. By remaining attentive to your body's signals and adjusting your habits, you can rediscover peaceful, restorative nights. Adopt these tips on a daily basis and watch the improvements in your general well-being.
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(Ma qualité de vie means My quality of life in French.)
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