In an article published on Forbes, Deborah Jacobs reveals a rather depressing news: 65% of us will sleep badly tonight. According to a study, the French have lost thirteen minutes of sleep over the last eleven years … and an hour and a half over thirty years. Most people sleep less than eight hours a night (the ideal amount of sleep according to several studies).
Results: This increases the risk of heart attacks, type II diabetes, and even cancer. After 18 hours without sleep, our brain activity is similar to someone who has a blood alcohol level of 0.5 grams per liter of blood. Another problem: sleep is not “cumulative”. It’s not enough to do the groundhog and sleep 12 hours a night on the weekend to recharge the batteries.
The cause is largely related to our way of life: increased transport time, activities more and more common at the end of the day, increase in the number of hours spent in front of screens etc. So many reasons that nibble our sleep time.
But all this is not inevitable: Deborah Jacobs gives 12 rules, often elementary, to follow to fight insomnia :
1. To be a homebody, you will be:
2. In one block, you will sleep:
Contrary to what a study indicates, it would be more effective to sleep “in one block” for 7 to 8 hours. Fragmented sleep would in fact promote daytime sleepiness, harming memory and creativity. Six hours of continuous sleep are more restorative than eight hours of fragmented sleep.
3. Sleep accumulate, you will not let:
Do not let late sleep accumulate: if you have slept badly the night before, do not hesitate to go to bed earlier, at the risk of passing for the grandpa of service by refusing to go for a drink with the friends. You can also repay your sleep deficit by taking a nap – not too long – during the day. The ideal is to sleep about 20 minutes. There’s absolutely no point in trying to make up for lost sleep during the week-end: “It’s just like you’re on a weekend-only diet,” said Deborah Jacobs.
4. Caffeine after 14h, you will ban:
Avoid caffeine after 14h. Caffeine has a “second life” of about 6 hours, during which time it continues to work. If you drink a coffee at 4 pm, your body will feel the effects at 10 pm … The whole thing is to avoid getting into a vicious circle: to stay awake after a bad night, we drink coffee, sometimes until late in the morning. the day thinking) wrongly that it will only work in the next half hour.
5. Alcohol, you will avoid:
To fight insomnia, avoid drinking alcohol about 3 hours before going to bed. Drinking may help to fall asleep, but alcohol disturbs sleep by waking us up every 90 minutes or so.
6. Sport in the morning, you will prefer:
Sport is good for your health, but not for sleep: it’s better to exercise in the morning. If you can not, try to avoid exercise 3 hours before sleeping. Playing sports (even non-violent ones like yoga) increases the temperature of the body for a period of 6 hours, which does not encourage falling asleep.
7. In a room where it is cool, you will sleep:
Sleep in a room where it is cool: the brain needs oxygen during sleep, so it is better to ventilate your room before sleeping. The ideal is to sleep in a room where it is 18 ° C.
8. Subdued atmosphere, you will adopt:
Favor a subdued atmosphere. Bright light tends to keep you awake.
9. Electronic screens, you will ban:
Computer, I-pad, television, smartphones … Out! The screens are to be banned before going to bed. They have an exciting action on the brain, just like sports.
10. Read, you will prefer:
Instead, prefer reading. But reading pleasure (nothing related to the work!). Read about 30 minutes before going to bed relaxing.
11. Far from your brats, you’ll sleep:
Protect your privacy: Children and pets must stay in their room or in their basket.
12. Un ritual, tu adopted:
The body needs to know that the extinction of fires is not far. Give him the “relaxation signals” he needs to understand that you are about to go to bed: take a hot bath, a light meal, etc. all this can help you relax.