Sleep is a vital need for all living beings, and many factors can affect its quality. 

Sleep deprivation can have varying degrees of impact on daily life, and can even have an impact on long-term health.

We give you all the advice you need to get back to healthy, quality sleep.

What is our biological clock called? 

Melatonin, the sleep hormone:

Under the influence of the hypothalamus, melatonin is synthesized by the pineal gland in response to darkness. Melatonin prepares the body for sleep and plays an important role in our circadian rhythm.

During the day, melatonin circulates in small quantities in the blood. As the intensity of natural light diminishes, blood melatonin levels increase, peaking between two and four in the morning.

Serotonin, the happiness hormone:

Serotonin also needs light to fulfill its role properly. 

This neurotransmitter is involved in circadian cycle regulation, hemostasis, digestion and mood management.

Serotonin is also the precursor of melatonin. Blood levels of serotonin fall when blood levels of melanin rise, and vice versa.

What impact does lack of light have on our sleep? 

We might think that since melatonin levels become elevated with the lack of light, we sleep better in autumn or winter, when the days are shorter and greyer. 

But this is not the case. Lack of serotonin leads to stress and low morale, which can have a negative impact on sleep.

And since melatonin levels are also high during the day, we feel more tired and become more sedentary. 

We therefore tend to reduce or stop our sporting and outdoor activities, losing the benefits of good physical fatigue, as well as the mental well-being these activities provide.

Sleeping well is all about eating well

The quality of our diet, as well as the composition and rhythm of our meals, will influence our sleep. Certain nutrients act directly on the synthesis of certain neurotransmitters, such as melatonin, serotonin, dopamine and endorphins.

• Tryptophan is an amino acid involved in the synthesis of serotonin. It is found in eggs, bananas, meat and poultry, fish, nuts, almonds, dates, pineapple, lettuce, brown rice, milk and brewer's yeast.
  
  
• Magnesium and vitamin B6 are also combined with tryptophan, which can't do the job on its own. Magnesium is found mainly in seafood, cocoa, almonds, etc. Vitamin B6 is naturally present in potatoes, fresh green vegetables, fruit (except citrus fruit), poultry, lentils, etc.
  
  
• Omega 3s also have a role to play in brain function, notably by increasing the sensitivity of neurotransmitter receptors. They are mainly found in fatty fish (salmon, mackerel, sardines, tuna, etc.), seafood (mussels, scallops, oysters, etc.), etc.
  
  
• To facilitate digestion and improve the quality of your diet, avoid processed foods.
  
  
• Excitants such as coffee, tea and chocolate should also be limited, especially at the end of the day.
  
  
• In terms of meal composition, avoid certain food combinations, particularly proteins and starches, or eat fruit with your meal, toavoid fermentation.
  
  
• The evening meal should be lighter, but it's no good going to bed on an empty stomach either! An excessively large meal that is difficult to digest can disrupt the sleepBut an empty stomach can lead to night-time awakenings.

Make the most of natural light, even in autumn and winter

Even if the days are getting shorter and the weather greyer, getting out for a walk during the day will be good for your morale and your sleep. As soon as the weather permits, get out and enjoy a few rays of sunshine. This will also help maintain your vitamin D levels! Of course, make the most of natural light in spring and summer!

How can you learn to manage everyday stress?

What additional tips are there to help you sleep better? 

Use all the relaxation techniques that can help you fall asleep. 

Make the most of massages, foot reflexology, energy practices and meditation.

A hot water bottle is your best friend during the cold season. It's harder to fall asleep with cold feet. 

The hot-water bottle will warm them up, as well as helping the brain to free itself of negative ideas. Placed on the liver, it will facilitate its nocturnal work.

What plants can help you get a good night's sleep?

• Lemon balm (Melissa officinalis) Lemon balm is an aromatic plant known to contribute to calm, effective rest. It will help you fall asleep and maintain a healthy sleep. It acts directly on irritability, tension and restlessness. It helps to maintain a positive mood, promote relaxation and achieve mental and physical well-being. At the same time, it promotes digestion, circulation and hormonal balance. The perfect ally for a good night's sleep!
  
  
• Le Pavot de Californie ou Eschscholzia (Eschscholtzia californica) This plant, native to North America, is known to help manage stress and promote relaxation. It improves the quality of natural sleep and is good for morale. Its properties are used in adults and children alike.
  
  
• La Valériane (Valeriana officinalis) Valerian is a plant widely known for helping to combat stress and promote sleep. It helps you fall asleep, maintain a good natural sleep, promote calm in cases of irritability and stress, and achieve optimal relaxation. At the same time, it aids digestion, boosts circulation, improves heart function and normalizes blood pressure.
  
  
• Le Tilleul (Tilia) Lime blossom is renowned for its calming properties, ideal at the end of the day to help you fall asleep. Enjoy all its benefits in a comforting infusion.
  
  
• L'Aubépine (Crataegus laevigata) This thorny bush has remarkable virtues for restoring quality sleep and promoting cardiac function. It is used to relieve restlessness, irritability and tension.
  
  
• The Camomile (Matricaria recutita) Chamomile is THE plant for relaxation and soothing. It promotes mental and physical well-being, and helps maintain a good night's sleep. At the same time, it helps with transit disorders and soothes respiratory problems.
  
  
• The Passionflower (Passiflora incarnata) : Often associated with the virtues of Valerian, Passionflower's properties for sleep and stress have been used for centuries. In fact, it helps induce calm rest and sleep, as well as promoting optimal relaxation.
  
  
• La Marjolaine (Origanum majorana) Marjoram is an aromatic plant with relaxing properties that help preserve the quality of sleep. At the same time, it facilitates digestive comfort, supports liver functions and contributes to the proper functioning of the nervous system.
  
  
• Poppy (Papaver rhoeas) The Poppy is a plant found throughout the world. Its bright red petals give it its calming, relaxing properties. It is used for better sleep, as well as to help reduce restlessness, irritability and tension. It is used in adults and children.
  
  
• La Verveine (Verbena officinalis) Verbena is a very common meadow and wayside plant. It is known for its calming and relaxing properties.