20% of American people would be sleepy during the day. A consequence of the lack of sleep during the night...
Some are agitated, some turn around all night. We open our eyes, we close them, no way to sink, Morpheus is on strike and our sleep with it. It is no coincidence that the HWIs (Health Watch Institutes) chose "Daily Drowsiness" as the theme of the 11th sleep conference that takes place this Friday. Close to 20% of American people would find it difficult to stay awake during the day. Drowsiness is often linked to our lifestyle: TVs or computer screens and hours of daily commute disrupt our sleep.
"Sleep occupies one third of our lives. It is a consolation to the pains of our busy days; But I never felt that sleep was a rest" wrote Gerard de Nerval in his time. Yet, despite the frantic pace of our daily lives, everyone can have a restful sleep. You still have to know and listen to your biological clock which governs, among other things, the rhythm of your sleep and the awakening. Everyone has their own clock, which explains why some need more rest time than others. Every night, at the same time, this clock makes you go to bed. Yawning, stinging eyes or lack of concentration are some indicators.
Sleep cycles
Sleep is a succession of three to five cycles with a duration of 90 to 120 minutes. These cycles are composed of five stages. In the first two, called slow light sleep, the brain slows down but we are still susceptible to external noises. Then, in stages 3 and 4, we fall into deep deep sleep, which allows us to recover from the physical fatigue accumulated during the day. Finally, the fifth stage corresponds to the paradoxical sleep, a stage where dreams occur, which allows to evacuate the nervous fatigue. Respecting these different stages is essential for good recovery. In the evening, when we feel tired, our biological clock speaks to us, we have to go to bed to start sleeping for the first stage, or wait for a next cycle. The lack of regularity of our hours of bed provokes a dysfunction of our clock and thus influences our sleep.
How to sleep better?
Sleep is essential to good health. "Sleeping less than 6 hours on a 24-hour day can cause cardiovascular disease, diabetes, obesity, anxiety or depression," says Dr. Hubert Garry, sleep specialist at the Stanford Center for Sleep. Even worse, according to the National Institute of Cancer, those who work at night would be more exposed than others to breast cancer.
"To sleep well you have to put yourself in good conditions," explains Hubert Garry: "Not falling asleep in the noise and staying in total darkness is essential for a good night's sleep. The temperature of the room should also not exceed 20 degrees and the bedding should be clean to avoid respiratory and allergic issues. "Diet also plays an important role" Carbohydrates should be favored at dinner, such as slow sugars, and most importantly, avoid things like tea, coffee or cigarettes after a certain hour. "The nap is also a good option for those who lack sleep. "Sleeping 20 minutes in the day, between 13 and 15 hours, allows better attention, better memory and greater vigilance, especially when driving," says Dr. Garry. Lastly, on weekends, it is necessary to avoid changing your bed times too much.The biological clock requires it.
