These non-drug alternatives to sleep well

During the Webinar organized by Terraillon dedicated to sleep “changing your daily habits: the key to restful sleep”, Dr. François Duforez, sports and sleep doctor, gives an update on effective alternatives for sleeping well.

“A nation of insomniacs”

It has been scientifically proven that lack of sleep is at the root of many chronic diseases and leads to the risk of obesity.

Since the onset of the pandemic, the French have struggled to find sleep. For Dr. François Duforez, Sports and sleep doctor and Founder of theEuropean Sleep Centerwe have become one “nation of insomniacs”. France is one of the countries where the consumption of sleeping pills is the highest.

“According to a study carried out in 49 countries, about 40% of people surveyed said that their sleep was worse than before the pandemic. Among these same people, their use of sleeping pills increased by 20%”explained Didier Bollé, CEO of Téraillon.

In order to help people wishing to find alternatives to sleeping pills, non-drug solutions are possible.

Plants to fall asleep?

One of the natural and effective alternatives for sleep disorders are plants. Valerian is one of them. According to Dr. François Duforez, it plays a role in anxiety and therefore allows you to fall asleep quickly. As the expert points out, this has been scientifically validated.

For people waking up at night, plants can also help. The “California poppy” would have a certain effectiveness in finding sleep.

Light therapy: a drug-free alternative for getting to sleep

To facilitate falling asleep, light therapy is an effective solution. According to Dr François Duforez, “Light and melatonin are coupled in the rhythmicity of sleep. Melatonin (the sleep hormone) can only increase in darkness. Its secretion is totally nil when it is daytime. White light is polychromatic light and its long waves will play on the production of melatonin.”

While the use of food supplements with melatonin is frequent (especially across the Atlantic), Dr François Duforez recommends avoiding self-medication so as not to overdose on daily consumption. He advises the consultation of a specialist in order to have a medical opinion. In France, the concentration of melatonin in food supplements cannot exceed 1.9 mg. From 2 mg, we speak of medicine.

Between relaxation exercises and sports activity

Breathing exercises are another non-drug method whose effectiveness has been confirmed by Dr. François Duforez. Through sophrology or cardiac coherence, your consciousness focuses on your breathing for a return to calm. This provides a mesmerizing effect that brings the person into stage 1 sleep quite quickly.

For people for whom these breathing exercises do not work or who do not support them, Dr. François Duforez offers another solution: practice a physical activity in the evening in order to let off steam and thus facilitate falling asleep.

After the effort, comfort!

After a good day, a shower feels so good! “A hot shower 1h30 before the hour of falling asleep is beneficial for falling asleep fairly quickly. Cold water on the lower limbs and the head also facilitates falling asleep”said the sports and sleep doctor.

And speaking of comfort, do not deprive yourself of a good meal before going to bed. “The brain consumes a lot of sugar during the second part of sleep. Prefer a normal meal with slow sugars. Pay attention to the proteins contained in eggs, ham or fish. This stimulates the neurotransmitters of vigilance. Conversely , proteins do not promote falling asleep”.

By the way, you can give yourself a moment of pleasure with a small square of dark chocolate after the meal. This little sweetness will also allow you to fall asleep fairly quickly.