Sleep helps us recharge our batteries to face a new day while processing the knowledge we gained the day before. But sleeping for a certain number of hours doesn’t guarantee quality sleep. We’ve all experienced that feeling when we wake up just as tired as when we went to bed, even though we’ve just slept for 7 to 8 hours. This means we didn’t get optimal rest, and it affects our energy levels for the entire day ahead. According to an IPSOS study, more than one in two French people are affected by what they call “poor sleep.”
This is a topic that affects us all, because getting a good night’s sleep ensures that we can tackle our projects more effectively and lead a more peaceful life. We’ll tell you more—including some tips for getting a good night’s sleep!
What are we talking about?
We spend a third of our lives sleeping. Sleep is essential for good health. This is because it is during sleep that the body regenerates itself through hormones, cells, and the immune system. Sleep helps maintain good cardiovascular health (in fact, while we sleep, the heart rate slows by nearly 20%). Furthermore, it regulates metabolism, which helps with weight loss, among other things, and helps prevent diseases such as diabetes. In addition to these vital functions, sleep quality affects brain function. During the day, we process a significant amount of information; rest allows the brain to process this information and consolidate memories. Quality sleep also helps slow down brain aging. Sleep consists of cycles lasting an average of 90 minutes, which can be broken down into four phases :
- The falling-asleep phase refers to the first few minutes before entering light sleep. During this time, we transition from a waking state to a sleeping state. The body relaxes, and breathing slows down.
- The light sleep phase lasts an average of 20 to 50 minutes. Melatonin secretion increases to gradually transition into deep sleep. The senses are still alert, so even the slightest noise can wake us up. The muscles relax, and brain activity decreases.
- The deep sleep phase disconnects us from our surroundings, allowing our bodies to enter a state of regeneration. It is the most important phase for properly recovering from the day’s activities. It lasts an average of one hour. It is also when the body releases growth hormone, which, among other things, plays a role in protecting the cardiovascular system.
- The REM sleep phase is the stage when dreams occur. It is during this phase that the brain recovers the most, which helps improve memory and regulate mood. Body temperature is at its lowest during this final phase. These cycles repeat several times throughout the night. For a good night’s sleep, there are typically 4 to 6 cycles in total. But this varies from person to person. The most restorative sleep phase is deep sleep. To ensure a good night’s sleep without non-restorative sleep, there are several factors to consider.
Put all those opportunities aside
The first thing is to listen to your body. If you’re feeling tired, it’s best to go to sleep right away. That’s because following the sleep cycles discussed earlier helps you wake up feeling refreshed. If you don’t go to bed as soon as the first signs of tiredness appear (yawning, trouble keeping your eyes open, etc.), you’ll have to wait until the start of the next cycle, about 90 minutes later. That’s why it can take a long time to fall asleep. On the other hand, there’s no point in going to bed if you don’t feel tired.
When you wake up, it’s better to get out of bed early when you feel fully awake, rather than going back to sleep, as this risks interrupting the next sleep cycle and resulting in non-restorative sleep. Going to bed at a regular time helps your brain establish a schedule to regulate sleep hormones and trigger the sleep onset phase at the same time each day.If you’re stressed or anxious for various reasons, this can affect the quality of your sleep. When under stress, the body prepares to defend itself against a potential threat. This is why it releases hormones such as adrenaline to keep you awake or cause you to wake up in the middle of the night. Furthermore, ruminating on problems or frustrations leads to brain activity that isn’t conducive to falling asleep. Of course, we all go through periods of stress. It isn’t always easy to let it go.
Learning to disconnect your mind from sources of anxiety in the evening through meditation, relaxation, and breathing exercises is highly recommended. Limit screen time before going to sleep, because the blue light emitted by these screens signals to our biological clock that it is still daytime. This delays the release of melatonin (the sleep hormone). Reading is a good alternative ( as long as the book puts you in a positive frame of mind). Reading reduces stress and helps you fall asleep because it’s a relaxing activity. Finally, establishing a bedtime routine that works for you and promotes relaxation will help you achieve restful sleep.
Find out how to improve your sleep: here.