Stress:Main cause of sleep disturbances?
Stress causes feelings of anxiety. It can therefore amplify our fears and fears. We can develop a form of fear in the face of sleep. This fear of not being able to fall asleep will delay falling asleep and make it more difficult, thus developing an insomniac nature. These disorders will not only delay falling asleep but can also increase nocturnal awakenings and nightmares. We then maintain a vicious circle, because the initial problem, stress, becomes the main cause of insomnia.
Early riser or late riser:Physiological rhythm, lack of sleep hygiene or depression?
The "night owls"
Some people are evening-oriented. That is to say, their nature predisposes them to go to bed late and get up late. When you have difficulty falling asleep at night, it can also be a consequence of anxiety or a bad environment (noisy for example).
Early Risers
A person described as having a morning mood, needs to go to bed early and get up early. Some individuals are "early risers", but this tendency does not come from their physiological rhythm. They are prone to "early morning awakenings" which are too early for them. This type of sleep disorder occurs because of stress or depressive behavior (sad thoughts plagued by anxious ruminations).
3 simple steps to sleep better!
1. We adopt a favorable sleeping environment
We must be in a quiet room without animals and we get rid of connected objects 2 hours before bedtime.
We opt for bedding adapted to our morphology and our sensitivity.
The room temperature should be moderate and not exceed 20°. We also avoid taking a hot bath or shower before going to bed.
2. Respect hygiene and dietary rules during the day
We adopt a balanced diet and we eat at regular times.
We practice physical activity and rather in the morning.
We do exercises to regulate stress factors (sophrology, yoga or any relaxing activity).
3. We listen to our internal clock
We wake up at fixed times.
We go to bed when we feel sleep coming.
All the secrets of sleep in Sleep in 100 questions/answers, by Dr Mathilde Flamand, Dr Louis Bindler, and Dr Olivier Andlauer.
Morgane Longuepee
