The sleep of the French is getting worse from year to year. However, there are tips to limit the risk of insomnia.
Sleep is declining in France, both in terms of quantity and quality. In recent years, more than one in two French people say they sleep poorly and 8 out of 10 explain being woken up at least once every night. On average, these interruptions last 39 minutes, during which time we don’t really know what to do to get back to sleep. For sleep specialist Biquan Luo, there are several ways to avoid this insomnia and reduce this time of involuntary wakefulness.
First of all, you have to try to stay calm. Doctor Luo advises promoting relaxation methods such as breathing exercises or listening to a white sound, such as the sound of rain or waves, to mask surrounding noises. Staying in bed when waking up unexpectedly is not always a good idea, especially when sleep does not return. By staying under the duvet without sleeping, the brain will assimilate the idea that the bed is no longer associated with sleep but rather with passive waiting, which risks being counterproductive, and ultimately generating new sleep problems.
Likewise, the specialist recommends not checking your phone, even to check the time. Once again, the information sent to the brain could cause stress that is particularly harmful to returning to sleep. Worse still, notifications and apps are particularly stimulating for the brain. The same goes for the famous blue light emitted by screens, which according to one study from the National Institute of Sleep and Vigilance, slows down the production of melatonin, the sleep hormone.
The right technique for going back to sleep is “positive visualization”, which consists of focusing on a positive image (a sensation, a memory or an emotion) to reduce stress. To do this, it is best to sit comfortably on your back, inhale slowly through your nose while inflating your stomach, then deflate it by blowing through your mouth for a long time. All while concentrating “consciously” on your body. This method allows you to gradually relax your muscles, from the top of your head to the tips of your feet, until you feel a completely soft and heavy body.
Finally, it is less obvious but it is, according to the expert, essential to understand your circadian cycle (biological clock). You must be able to identify the moments when sleep is felt because it is a request for rest from the body. The best way to sleep properly is to align your sleeping hours with your internal clock. To be in symbiosis with your circadian cycle there are several little tips to know: waking up at the same time, adapting your meal times, having regular physical activity, controlling your exposure to light or even avoiding stimulants (coffee, tea, dark chocolate) and alcohol.
Disruption of the circadian cycle can come from many things such as jet lag, split working hours, anxiety, chronic illnesses, sleep disorders or even lack of exposure to daylight. Not to mention stress, anxiety, too rich a diet, etc.