Do you often wake up very tired, as if you hadn't slept all night? It seems that your sleep is not restful! But for what reasons? And what are the consequences?
A lack of sleep can not only cause mood swings and daytime sleepiness, but also memory and vision problems and a lack of reflexes! In fact, it impacts the reactivity of our brain and may even, according to recent studies, increase the risk of developing Alzheimer's disease.
The causes of waking up tired.
To understand what is happening to you, there are several causes to explore:
- Blue light: it's no secret that the blue light from our screens blocks the production of melatonin, aka the sleep hormone. Ideally, you should turn off your ipads, TV, computer and smartphones at least 2 hours before going to bed.
- SAS: sleep apnea does not only affect the elderly or overweight people. These breathing stops cause nightly micro-awakenings that greatly impinge on the quality of our sleep. A sleep test (at home or in the hospital) can be useful if you snore (as this is often a sign of poor nasal breathing).
- Environment: The ideal temperature for a bedroom is 19 degrees. Be sure to air out your home daily. Noise (inside or outside) or light can also disturb your sleep. Blackout curtains and earplugs can help you sleep better.
To promote good sleepPhysical activity can also be counted on. Practiced at least four hours before going to sleep, it causes "healthy fatigue". As for food, remember to eat light and at least 3 hours before bedtime. A dinner of whole grains (rice, pasta, bread) helps you fall asleep. You can also drink an infusion of passionflower, chamomile, linden or valerian an hour before going to sleep because these have hypnotic and relaxing properties. Indeed, so-called alternative medicines can be very useful.
With all these tips, you should sleep like a baby!