LHe has been in France ప్రపంచ since World Sleep Day 2000. It was started National Institute of Sleep and Vigilance, And takes place on the Friday before the March Equinox each year, so around March 20th.
It’s especially timely this year because we are entering Malo Third confinement in the North and Pass-de-Calais. Telework, distance studies, being in front of the TV, breakfast … for some of us, with compliance or worse, inattention in custody. As our speed changes, we become more stressed and we pass more often More time in front of the screen.
All of these disturb our balance and even our sleep. According to CH Alps-Lehman, About 40% of the French people were affected Through sleep disorders, especially insomnia.
According to Student Mutual Fund Heim, who studied the effects of coercion, 55% of young people surveyed said they have sleep problems. In this half, 38% of them associate these sleep problems with stress.
Before you learn how to improve your sleep, test your knowledge about sleep with our quiz.
How to sleep well?
Public Health France conducted a review in 2019 Sleep time in France. In this bulletin, the authors note not only sleep deprivation, but also how to improve your sleep. Here are their tips:
Take care of the atmosphere of your room. Maintaining your sleep means protecting the environment in your bedroom. Ideally, it should be quiet, well separated from external transport noise in any case. It should also be dark enough to protect itself from external light, because at night light passes through closed eyelids and damages melatonin secretion. LEDs or other alarm lights should be avoided, as should email and phone ringing tones. The ideal temperature is 18 C. Quality bedding helps with sleep.
Encourage naps whenever possible. When done well (20 to 30 minutes), it has been shown to have an effect on reaction time and the quality of wakefulness after nap, which also has biological benefits by combating the inflammatory condition associated with sleep deprivation. At school, with night workers or professional drivers who have to travel long distances, NAP has been shown to be effective and curative.
Extend your normal hours of sleep. Sleep extension is also very effective in dealing with difficult times of work, exam, travel. The principle, and only when you do not suffer from insomnia, is to prolong your normal sleep in the week before the difficult period.
Encourage physical activity. Numerous expert reviews and literature have shown that moderate and regular exercise improves slow, deep sleep and reduces the symptoms of insomnia. However, it is best not to do this exercise at night close to bedtime.
Improve your diet. There are also specific relationships between diet and sleep: preference should be given to sugars that are slow or fast during the evening meal and alcohol should be avoided.