To have restful, quality sleep, several conditions must be met.
Just like diet and physical activity, sleep is a determining element of good overall health. “We tend to forget it but it plays an essential role for health”recalls Dr Marc Sapène, pulmonologist specializing in sleep disorders, within the PEAS (Sleep Apnea Exploration Center) at the Nouvelle Clinique Bel-Air in Bordeaux. “It is essential for almost all biological functions and affects several aspects of daily life: physical recovery, cognitive function and memory, emotional balance… As a result, many health disorders can be linked to sleep disorders.”
To have restful, quality sleep, several conditions must be met. “The bedroom should be quiet, dark, airy and not too hot (around 18-19 degrees). In addition, choose quality bedding with a firm mattress and a memory foam pillow if possible to properly support the head.” Sleeping position is also important and many people like to sleep on their side. A good or bad idea?
Sleeping on your side (left or right) has advantages, particularly in terms of respiratory, digestive, and joint health. “Sleeping on your side helps keep your airway open, which can reduce snoring, especially in people with sleep apnea.” continues the sleep specialist. In the dorsal position, the tongue and soft palate can partially block the airway, causing snoring. “This is also a position often recommended for people suffering from gastroesophageal reflux disease (GERD) or heartburn.” This position helps keep the stomach lower than the esophagus, preventing acid from coming back up.
Sleeping on your side, with good body alignment (using a pillow between the knees), also helps reduce pressure on the lower back and spine, which can prevent or relieve lower back pain. “For many people, sleeping on their side is more comfortable naturally, as this position allows for more relaxed muscle release. This can make it easier to fall asleep and achieve deep sleep.” Obviously this is a beneficial position for pregnant women. “Sleeping on the left side is often recommended for pregnant women, as it allows for better blood circulation between the heart, uterus, kidneys and fetus. This helps avoid compression of the vena cava (a large vein that leads back blood to the heart).”
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We don’t necessarily sleep the same way during the night and during naps. “In the evening, when going to bed, we set our brain to sleep for 7 to 8 hours, whereas for a nap after lunch, we will program it for 10 to 20 minutes” underlines the practitioner. However, certain conditions must be met such as a calm and dark environment. “You don’t need to be lying down to take a nap. The ideal is to stay in a semi-sitting position, comfortably seated with possibly a pillow.” Take a few minutes to relax before falling asleep, such as breathing deeply or doing a short meditation.