Improve your sleep – Connection health

February 24, 2020

A restful night with adequate sleep is essential for physical and psychological well-being because, during sleep, we assimilate, among other things, new experiences and we strengthen our physical and mental form. Researchers specializing in the study of sleep have even discovered that life expectancy increases by about 5 years if you sleep regularly for around 7.5 hours a night. Healthy and restful sleep is therefore particularly important, especially considering that we spend an average of a third of our lives sleeping.

The majority of us are not particularly concerned with the sleep process, although we all occasionally suffer from sleep disturbances. Only 55% of the world's population can enjoy restful and deep sleep.

Sleep phases

In general, the night of sleep is composed of a succession of 3 to 5 cycles divided into several phases of sleep:

How long is a good night's sleep?

It’s a notion that varies from one individual to another. The average length of sleep for an adult is 8 hours, but some small sleepers are content with 6 hours of sleep while the "heavy sleepers" need 9 to 10 hours of sleep to feel rested. These differences are linked to genetic aspects as shown by recent studies. It is therefore impossible to set a standard, everyone must determine their sleep needs based on their own reactions to lengthening or reducing their sleep time.

The ideal length of a night is that which allows you to feel rested and to have a good functioning during the day. The vacation period makes it easy to appreciate your need for sleep.

For most young adults and adults, the average sleep time is between seven and nine hours a night, but it can vary.Even if you only sleep 6 hours a night, it is important to go to bed and wake up at regular times

Effects of lack of sleep

Lack of sleep can have many physical and mental consequences. Effects can range from loss of focus, reduced mental performance, irritability to personality disorders. The functions of the human body such as breathing, blood pressure and metabolism can be disturbed by disturbances in the natural sleep cycle and thus weaken the immune system and accelerate the aging process. Long-term studies have shown that there is a relationship between cardiovascular disease and lack of long-lasting sleep (regularly less than 6 hours of sleep) or breathing problems during sleep.

Tips for sleeping better

  • Avoid stimulants like coffee, tea, cola …

  • Eat a light meal in the evening and avoid alcohol.

  • Avoid engaging in a highly stimulating sport or activity after 6-19 p.m.

  • Prefer relaxing activities in the evening: reading, music, TV.

  • Sleep in a room and avoid watching TV in bed, working or going to it.

  • A warm bath at least 2 hours before bedtime helps you relax and increases the depth of sleep.

  • Respect your sleep pattern.

  • Go to bed only when you feel sleep signals (yawning, heavy neck, itchy eyes, etc.)

  • Follow your body's wake-up signals: if you can't sleep or have been awake for more than 20 minutes, don't hesitate to get up and do something else.

  • If you are awake in the morning, do not try to prolong your sleep at all costs, but on the contrary, get up and start your day.

It is not recommended to take medication yourself, talk to your doctor or pharmacist first.