Sleep disorders are common. It turns out that 42% of French people suffer from a sleep problem.

According to the results of the 2015 INSV/MGEN study, and confirmed by sleep centers, 16% of French people report suffering from insomnia, 17% from sleep rhythm disorders such as difficulty falling asleep, 5% from restless legs syndrome, and 4% from sleep apnea.

The French people most affected by sleep disorders are those aged 55-67.

How to manage sleep problems?

1-A healthy lifestyle

You know the saying? "A healthy mind in a healthy body."

It goes without saying that it also applies to sleep and falling asleep.

Here are some basic tips:

A varied, healthy, and balanced diet, with quality foods respecting the rhythm of the seasons, will provide you with all the essential nutrients to obtain and maintain a good cycle of restorative sleep.

Avoid so-called "stimulant" foods and drinks after 5 p.m. if you are sensitive, such as tea, coffee, as well as any "tonic" plants like maca, guarana, ginseng, licorice, etc.

We also recommend physical activity, adapting the practice and timing to regulate the nervous system.

Avoid screen stimulation in the evening (tablets, phones, TV, etc.), and prefer gentle activities before bed (reading, meditation).

2-Establish a rhythm

Ask yourself this simple question:

"On average, how much sleep do I need to be in good shape the next day?"

We are all different, whether in the amount of sleep we need or in our bedtime, the important thing is to get your "quota" of hours to be in top form throughout the day! And make sure to maintain this rhythm!

In short, go to bed at a fixed time, if possible before midnight. If needed and if you have the opportunity, a nap is a powerful ally to quickly regenerate and provide real well-being!

3-Relax

Think of relaxation as a kind of pre-sleep!

Turn off screens, reduce noise, dim the lights, and take care of your bedroom environment.

4-Avoid sleeping pills as much as possible

Even though they offer a solution when the problem persists, long-term use of sleeping pills has many drawbacks:

Side effects, particularly on alertness, learning, concentration, and memory, as well as possible dependency.

Short-term effects can be varied: headaches, nausea, vomiting, drowsiness, etc.

5-Help yourself with natural remedies!

In herbalism and the world of dietary supplements, it is sometimes difficult to find your way among the plethora of plants offered. You will find here a non-exhaustive list of natural remedies to get a good night's sleep!

-Plant infusions, the famous herbal teas! They have their followers, but we would rather recommend plants in the form of capsules, mother tinctures, or even glycerine macerates of buds to ensure a concentration of active ingredients.

You can turn to a natural sleep remedy in particular or choose a complex.

The plants:

-Lemon balm/Passionflower/Orange blossom/Valerian in the form of herbal teas, capsules, or mother tinctures: Relaxation, anti-stress, soothing, promotes sleep and falling asleep.

-Fig tree/Linden in drops of glycerine bud macerates (gemmotherapy): well-suited for children, soothes night terrors, nightmares, and anxiety.

-California poppy / Griffonia in the form of capsules, promotes a good mood, regulates the central nervous system, anti-anxiety.

The minerals:

Magnesium (over 300 different functions in the body, great regulator of the nervous system).

The amino acids:

L-tryptophan derived from griffonia, promotes the synthesis of melatonin, the sleep hormone.

The vitamins:

Group B vitamins, notably B6 for good magnesium assimilation, maintain and support the nervous system in its functions.

Thank you for reading and good night to all!

Julien and Marie, specialized consultants at Pleine Forme

Sources:

http://beh.santepubliquefrance.fr/beh/2019/8-9/pdf/2019_8-9.pdf