Essential to human beings, sleep constitutes more than a third of our lives. A moment of unparalleled grace, it actively contributes to the proper functioning of our bodies, thus leading to a better quality of life. However, this vital and at the same time privileged moment is sometimes dreaded by the majority of us. The reason is simple: sleep disorders. According to a study, more than a quarter of French people report suffering from sleep disorders, inevitably leading to certain physical and even psychological discomforts. What are the causes of disturbed sleep? How can we avoid repeated awakenings during the night? How improve your sleep sustainably? Without further delay, discover our wise advice to help you get back to quality sleep!
Why do we sleep badly? What are the causes of disturbed sleep?
“Bad sleep,” interrupted sleep in the middle of the night, waking up early in the morning—all these sleep disorders affect more than 1 in 2 French people! However, these too-short nights and these nighttime awakenings are in no way beneficial for our physical, physiological, and psychological health. According to a study conducted by the INSV (National Institute of Health and Social Services) (National Institute of Sleep and Vigilance), sleep difficulties concern 45% of French people.
But what are the reasons? Why do we sleep poorly? The rest of the article will reveal more about the causes of disturbed sleep.
Nighttime Anxiety: The Causes of Unstable Sleep
Worries, anxieties, or even negative thoughts often come to haunt us at bedtime. These negative feelings are often repetitive, preventing us from falling asleep. "I should have done this or that," "Why did I say this instead of that?" "Will I be able to properly complete the work I was assigned?"... Many questions continually occupy our minds without us being able to get rid of them. And yet, these anxieties or remorse only spoil one of the essential moments of our lives. However, if these endless problems become a recurring habit, falling asleep will become increasingly difficult.
Lifestyle, age and external causes.
Aside from psychological causes, difficulty falling asleep is often linked to an inappropriate lifestyle or other external factors. Lack of physical activity, excessive screen time, excessive consumption of stimulants, outside noise, etc.
Poor lifestyle
Insomnia can possibly be linked to an inadequate lifestyle. For example, we can cite the excessive consumption of stimulants, tobacco, or even alcohol. In addition, an irregular lifestyle (working shifts for example) or eating too heavy a meal in the evening can potentially play a role in sleep disorders. But that's not all! Stimulating activities practiced in the evening, whether sports, video games, or simply screen time, also shift our sleep phase. Blue light, which is harmful to sleep , not only accelerates the aging of the retina, but also delays the secretion of melatonin.
Age-related factors
Throughout our lives, the structure of our nights varies as we age. Up to the age of 5, children generally sleep between 11 and 15 hours a day, while those aged 5 to 12 need an average of 9 to 11 hours. From the age of 12, the required sleep duration is between 8 and 12 hours, compared to 7 to 8 hours in adulthood.
As for older people, they sleep less and less at night. They are often faced with frequent and repetitive awakenings. We also notice a longer time to fall asleep as we get older. But rest assured, this disorder is not inevitable; it can very well be remedied, or at least, improved as we age.
External causes: noise, jet lag, temperature
In addition to age and poor lifestyle habits, several external factors can disrupt our sleep. Sleeping better or improving our sleep isn't always easy when outside noise causes unpleasant or even embarrassing hearing. In other words, traffic noise, neighbors, or any other noise pollution can all affect the quality of sleep.
On the other hand, difficulty falling asleep can mainly be influenced by seasonal changes or jet lag. This fatigue, often temporary, is nevertheless normal even though our body is undergoing an upheaval.
Another factor that can disrupt sleep is the temperature in the bedroom. According to the French National Institute of Sleep and Vigilance (INSV), it's best to regulate the external temperature so that it's neither too low nor too high. Ideally, the bedroom should be between 16 and 18°C to promote sleep.
How to improve your sleep sustainably?
An essential element of well-being, sleep inevitably plays a significant role in our daily productivity. It is affected when we lack sleep or sleep poorly. Getting enough quality sleep helps restore energy to both our body and mind. But how can we sleep better at night? How can we fall asleep when we're stressed? Follow our tips for a better night's sleep.
Fill your head with thoughts that help you fall asleep
Overwhelmed by a flood of negative thoughts at bedtime? Tired of being caught up in the worries and hassles of the day during the hours usually devoted to sleep? Well, know that it is obviously possible to moderate, or even put an end to, the occurrence of mental ruminations that keep us away from sleep. Try to reach your full potential by training yourself to see life differently. Instead of focusing on the negative, practice positive thinking by embellishing your thoughts with good moments for which you are grateful. To let go and improve your sleep, we recommend immersing yourself in a peaceful and pleasant personal memory. Of course, it may not be so easy in the short term, but you will see that time will do its part.
Create a lifestyle that is conducive to falling asleep
A better lifestyle is one of the prerequisites for quality sleep. Here is a non-exhaustive list of good habits to adopt to sleep better at night:
- Get up and go to bed at regular times every day
- If necessary, take a warm bath so that the body can relax after a hard day
- After 4 p.m., avoid taking stimulants (coffee, sugary drinks, tobacco, alcohol, etc.)
- Avoid engaging in stimulating activities after 6 to 7 p.m. The same applies to screens (smartphones and computers); make sure you stop using them at least one hour before going to bed.
- In the evening, eat lightly as much as possible and avoid overly large meals.
Choosing a quality mattress to sleep better
Just as important as the bedroom atmosphere, bedding plays a vital role in the quality of sleep. A quiet, temperate, and moderately bright bedroom, but also a Quality mattresses significantly promote falling asleep. What's more, a clinical study shows that good bedding helps to improve our sleep over the long term. But be careful, "quality" doesn't necessarily mean high prices! At Alba, mattresses are both healthy and offer unparalleled comfort. Curious to know more about Alba bedding? Don't hesitate to go and discover our products. Furthermore, there are as many types of mattresses as there are sleepers. To effectively improve your sleep, it is best to choose natural latex mattresses like the Alba Original .
Durable over time, these models are specially designed for all body types. Both firm and supportive, Alba's natural latex mattresses keep your spine perfectly aligned, ensuring a restful night's sleep. For better support and unparalleled comfort, we've also designed a rubber tree sap mattress with the mattress. Alba Pearl .
Waking up early in the morning? Nighttime awakenings related to stress, age, or work? Rest assured, you're not alone! Around 62% of French people complain of sleep problems. Fortunately, these sleep disorders are by no means irremediable! Adopting a healthier lifestyle, for example, will allow you to regain peaceful nights. This will necessarily lead to a better quality of life. If pessimistic and obsessive ruminations come to spoil your moment of grace, try to replace them with positive thoughts; Or, practice meditation to banish them from your mind, or better yet, write them down to better stop them.
Do you often experience back pain or fatigue after a night's sleep? The problem could be your mattress. It may not be suited to your body shape or sleeping habits. Instead, opt for a natural latex mattress that offers ergonomics, comfort, and durability. In addition to being environmentally friendly, a quality mattress will help you avoid micro-awakenings and provide unparalleled restorative sleep, regardless of your age.
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