We are all one time or another faced with problems of sleep, either difficulty falling asleep, nighttime awakenings or insomnia. These disorders can occur at every age, take different forms, and subsequently cause various disturbances in the waking life.
However, since the possibility of disease is ruled out, it is entirely possible to remedy it by a simple adjustment of lifestyle.
Sleep occupies a third of our lives. At 60, we have stayed 20 years ...
The importance of sleep is proven. Its quality is essential to homeostasis, that is to say to our physical and psycho-emotional balance. Depression can sometimes be due to a lack of sleep, and disappear by regulating it.
In children, a good sleep is essential. In the first year of life, it allows among others the consolidation of memories. The learning and memory mechanisms are quickly disturbed in the small: a bad night enough to negatively influence the process the next day.
Each individual is different, whether by age, heredity, origins, life habits, where they live etc ... The time required for a good recovery will therefore also be different for everyone. However, we know that sleep consists of different cycles, lasting 1:30. Some people will be fit and have sufficiently recovered with 3 hours of sleep, others will need 12 ... should listen to his own needs and respect.
But when sleep disorders, especially sleep onset, appear, observing cycles may be useful. If you feel the first signs of fatigue in 22h is an undergraduate beginning. If you do not listen to your needs by going to bed at that time you have to wait again 1:30, that is to say 23:30, before another cycle begins again ... Watch out, then, and gradually try you go to bed 20 minutes before the start of a new cycle for the train from leaving ...
A hormone helps regulate our chronobiological rhythms and our sleep: melatonin. This is driven in particular by total darkness. For a deep and restful sleep, so you sleep without any light, whether a nightlight, alarm clock or a supported phone. The little afraid of the dark, can sleep with a night light, but it would be wise to turn off then, and to wean them gradually.
These chronobiological rhythms can be disrupted by the seasons, especially when the days get shorter. Then it is even more important to go out and be exposed to the light of day at least 20 minutes daily. Similarly, regular physical activity helps regulate our cycles by balancing activity and body rest.
Melatonin is also found in some foods: tomatoes, nuts, grains (rice, barley), strawberry, olive oil ...
This hormone is synthesized from serotonin, which is itself derived from tryptophan (an essential amino acid). We find it in certain foods: banana, cashews, fish, poultry, pumpkin seeds, almonds, peanuts, yeast, eggs, dates, lettuce, walnuts ...
But tryptophan must be associated with vitamin B6 and magnesium to be well assimilated: fish, seafood, almonds, walnuts, dark chocolate (to avoid the evening as energizing).
Concerning food, you understand the importance of varied to obtain all the nutrients our bodies need to function properly. But in the case of sleep, some are particularly useful because they affect the balance of our nervous system. Besides those we have mentioned above, these are the essential fatty acids (fatty fish, canola oil, flaxseed, walnuts, camel ...) that allow the maintenance of nerve cell membranes, and natural sugars (in index low glycemic, not refined so fast), it will take priority. These cells consume glucose in 30% of more than the other cells of the body. Carbs glycemic index low to allow slightly up insulin levels, and without insulin, serotonin can not be synthesized.
If certain foods are preferred, others are to be avoided at night: red meat in particular because it contains tyrosine (an amino acid that limit the intake of tryptophan and acts as a stimulant). Animal proteins increase alertness.
Similarly, a rise in body temperature and slower digestion, disturb sleep. It is best to avoid the evening: spicy dishes, rich in saturated fatty acids or trans (cheese, meats, pastries, sauces, fries ...) and dinner 2 hours before bedtime.
Because they increase body temperature, baths or hot showers, and physical activity may delay sleep. So be sure not to over stir a child just before bedtime.
Obviously stimulants do not work for a restful sleep: coffee and tea (not after 17h), alcohol (over a glass of wine, alcohol increases the number of micro-awakenings). Caffeine in turn, boosts the production of dopamine and norepinephrine that make us more dynamic.
When nighttime awakenings between 1am and 3am become recurring, small hepatic weakness might be involved. A bulb of black radish in bed for twenty days may help.
Blue light mobile phones, tablets and computers keeps us awake. It is therefore recommended to cease all activity on screen 1 hour before bedtime, and engage instead in a relaxing activity such as reading or music. All waves, wifi, disrupt our sleep. Remember to put your phone in airplane mode and avoid the wifi in the room. This is particularly harmful to the development of children and teenagers ...
The ideal room temperature should be around 19 ° C. Air your bedroom and those of your children the day to renew the ambient air and ensure proper humidity level.
If you still get problems falling asleep, make sure the quality of your bedding, and check perhaps the positioning of your bed It is a priori rather sleep head north.
In children, a good sleep is essential. In the first year of life, it allows among others the consolidation of memories. The learning and memory mechanisms are quickly disturbed in the small: a bad night enough to negatively influence the process the next day.
Each individual is different, whether by age, heredity, origins, life habits, where they live etc ... The time required for a good recovery will therefore also be different for everyone. However, we know that sleep consists of different cycles, lasting 1:30. Some people will be fit and have sufficiently recovered with 3 hours of sleep, others will need 12 ... should listen to his own needs and respect.
But when sleep disorders, especially sleep onset, appear, observing cycles may be useful. If you feel the first signs of fatigue in 22h is an undergraduate beginning. If you do not listen to your needs by going to bed at that time you have to wait again 1:30, that is to say 23:30, before another cycle begins again ... Watch out, then, and gradually try you go to bed 20 minutes before the start of a new cycle for the train from leaving ...
A hormone helps regulate our chronobiological rhythms and our sleep: melatonin. This is driven in particular by total darkness. For a deep and restful sleep, so you sleep without any light, whether a nightlight, alarm clock or a supported phone. The little afraid of the dark, can sleep with a night light, but it would be wise to turn off then, and to wean them gradually.
These chronobiological rhythms can be disrupted by the seasons, especially when the days get shorter. Then it is even more important to go out and be exposed to the light of day at least 20 minutes daily. Similarly, regular physical activity helps regulate our cycles by balancing activity and body rest.
Melatonin is also found in some foods: tomatoes, nuts, grains (rice, barley), strawberry, olive oil ...
This hormone is synthesized from serotonin, which is itself derived from tryptophan (an essential amino acid). We find it in certain foods: banana, cashews, fish, poultry, pumpkin seeds, almonds, peanuts, yeast, eggs, dates, lettuce, walnuts ...
But tryptophan must be associated with vitamin B6 and magnesium to be well assimilated: fish, seafood, almonds, walnuts, dark chocolate (to avoid the evening as energizing).
Concerning food, you understand the importance of varied to obtain all the nutrients our bodies need to function properly. But in the case of sleep, some are particularly useful because they affect the balance of our nervous system. Besides those we have mentioned above, these are the essential fatty acids (fatty fish, canola oil, flaxseed, walnuts, camel ...) that allow the maintenance of nerve cell membranes, and natural sugars (in index low glycemic, not refined so fast), it will take priority. These cells consume glucose in 30% of more than the other cells of the body. Carbs glycemic index low to allow slightly up insulin levels, and without insulin, serotonin can not be synthesized.
If certain foods are preferred, others are to be avoided at night: red meat in particular because it contains tyrosine (an amino acid that limit the intake of tryptophan and acts as a stimulant). Animal proteins increase alertness.
Similarly, a rise in body temperature and slower digestion, disturb sleep. It is best to avoid the evening: spicy dishes, rich in saturated fatty acids or trans (cheese, meats, pastries, sauces, fries ...) and dinner 2 hours before bedtime.
Because they increase body temperature, baths or hot showers, and physical activity may delay sleep. So be sure not to over stir a child just before bedtime.
Obviously stimulants do not work for a restful sleep: coffee and tea (not after 17h), alcohol (over a glass of wine, alcohol increases the number of micro-awakenings). Caffeine in turn, boosts the production of dopamine and norepinephrine that make us more dynamic.
When nighttime awakenings between 1am and 3am become recurring, small hepatic weakness might be involved. A bulb of black radish in bed for twenty days may help.
Blue light mobile phones, tablets and computers keeps us awake. It is therefore recommended to cease all activity on screen 1 hour before bedtime, and engage instead in a relaxing activity such as reading or music. All waves, wifi, disrupt our sleep. Remember to put your phone in airplane mode and avoid the wifi in the room. This is particularly harmful to the development of children and teenagers ...
The ideal room temperature should be around 19 ° C. Air your bedroom and those of your children the day to renew the ambient air and ensure proper humidity level.
If you still get problems falling asleep, make sure the quality of your bedding, and check perhaps the positioning of your bed It is a priori rather sleep head north.
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