Health
Sleep disturbances and other insomnia can ruin not only your nights but also your days. And so your life… There are many ways to find sleep and energy. The basis, however, is found in these three pillars to be respected as much as possible.
By L.Dp
As it says on its website The Cardiological League of Belgium : « insomnia means an abnormally low quality or quantity of sleep, while the circumstances are favorable to sleep. Insomnia is the most common sleep disorder in the world: it affects up to 30% of the population (in developed countries).«
She also rightly recalled in September 2022 that it “Cholesterol and tobacco should not of course be overlooked as aggravating factors, but the Belgian does not seem known for sleeping in the best conditions and this worries cardiologists who insist on the importance of sleep in reducing cardiovascular risk”…
As physician and neurologist Inge Declercq explains in her recent book I want to sleep !
, we must compare our sleep to a super electric battery. The more it is charged, the more the day will take place in the best conditions. Conversely… Good sleep is not just about rest and relaxation. It is the entire body that goes into “automatic revision” mode. It is crucial and vital for human beings. It affects memory and emotions, the immune and digestive systems, etc. It is therefore advisable to be very attentive to these three pillars and to act if one of them is wavering.
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Pillar 1: Sleep quality
A good night’s sleep consists of 4 to 6 cycles of 90 minutes on average. You need a minimum of 15% deep sleep (which always takes place at the start of the night); about 20% paradoxical sleep (the one where we dream) which takes place in the second part and at the end of the night; and finally 50 to 60% light sleep! It’s surprising but light sleep is indeed the majority. It happens to everyone to wake up in the middle of the night.
Pillar 2: The amount of sleep
Adulthood, which ranges from 18 to 65, requires between seven and nine hours of sleep per night. The teenager, it is well known, needs more hours: between eight and ten. After age 65, seven hours of sleep is considered sufficient. Sometimes waking up in the middle of the night is simply the amount of sleep you’ve achieved. If you’re usually a late sleeper and go to sleep at 10:00 p.m., don’t be surprised to open your eyes at 5:30 a.m.! [VIDÉO]
Read also > How to fight sleep inertia in the morning?
Pilier 3 : Le timing
Consider favoring a “biorhythm” instead of a strict and repeated schedule for going to bed. The same process occurs to lift it. Consider whether you go to bed late or go to bed early. Be careful, your body is not always ready to go to sleep when you impose it on it! Your central clock can then keep you awake. For this, you will have to determine your ‘chronotype’ as explained in his guide by Dr. Declercq. The latter, even if it is 30% genetically determined, may also be sensitive to the season, light, sex, age, latitude, etc.
I want to sleep ! 12 weeks to regain your sleep and your energy.
Dr Inge DeclercqEditions Kenes