First a number, 67. This is the percentage of adults who wake up at least once during the night, according to a worldwide sleep study conducted by the company Philips Healthcare. The main causes of sleep deprivation are known:insomnia and sleep apnea. But you are not usually prone to these two disorders, so why are your nights so upset? A study published in the journal Cureus indicates that sleep deprivation may in turn be linked to increased daytime anger and aggression. So try to calm down before joining Morpheus, otherwise you will only see his silhouette in the distance. Read the tips to help you fall asleep at the end of the article; but before that, know that…
Indeed, whether you sleep like a log, on both ears or the sleep of the just, during the night "everyone does a series of short awakenings - five to seven on average - over the night, between each sleep cycle says Shelby Harris, clinical psychologist, board-certified sleep medicine specialist and author of Women's Guide to Insomnia:How to Sleep Well Without Sleeping Pills . She adds:"This type of awakening is absolutely normal and usually followed by a rapid fall back to sleep accompanied by amnesia in the morning . »
So how do you get healthier, more restorative sleep? Recommendations from the Better Sleep Council are simple but to be followed to the letter:
– Unplug screens half an hour or an hour before going to bed.
– Try to have a regular sleep pattern.
– Keep the bedroom at a comfortable temperature (around 18°C , according to the company).
For those who wake up at a fixed time, sleep specialist Terry Cralle advises to get back to sleep to stop looking at the clock:"At night, it is better to avoid having a clock in your field of vision, or check the time on your phone if you wake up. Otherwise, we inevitably calculate the time that passes and the remaining hours of sleep before the alarm clock rings. This can easily induce stress and anxiety, to the point of hindering sleep again . he explains.
As for forcing yourself to sleep. Well no, don't do that! Because it's a new way to stimulate a new stressor in you. No, "engage in a relaxing, distracting activity with as little light as possible “, adds Terry Cralle:“Anything that will distract will make you sleep faster. And you'll end up spending less time staring at the ceiling instead of daydreaming. .
