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

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

The French people most affected by a sleep disorder would be those aged 55-67.

How to deal with sleep problems?

1-A healthy lifestyle

Do 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 have and maintain a good restorative sleep cycle.

Avoid so-called “stimulating” foods and drinks after 5 p.m. if you are sensitive, such as tea, coffee and all so-called tonic plants such as maca, guarana, ginseng, licorice, etc.

We also recommend physical activity by adapting the practice and the period in order to regulate the nervous system.

Avoid stimulation via screens in the evening (tablets, telephone, TV, etc.), prefer gentle activities before bedtime (reading, meditation)

2-Establish a rhythm

Ask yourself this simple question:

“On average, how much sleep do I need to feel good the next day?

We are all different, both in the amount of sleep we need and in bedtime, the important thing being to have your “quota” of hours to be in great shape throughout the day! And make sure to maintain this rhythm!

In summary, go to bed at a fixed time, if possible before midnight, if necessary if you have the possibility, the nap is a powerful ally to regenerate quickly and bring real well-being!

3-Relax

Think of relaxation as a sort of pre-sleep!

Stop using screens, reduce noise pollution, dim the lights, take care of the environment in your room

4-Avoid sleeping pills as much as possible

Even if it presents a solution when the problem persists, taking sleeping pills long term has many disadvantages:

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

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

5-Take help from natural remedies!

In herbalism and in the world of food supplements, it is sometimes difficult to navigate the plethora of plants on offer. Here you will find a non-exhaustive list of natural remedies to get a great night's sleep!

-Plant infusions , the famous herbal teas! They have their fans, but we will rather recommend plants in the form of capsules, mother tinctures or even glycerinated macerates of buds in order to guarantee a concentration of the active ingredients.

You can opt for a specific natural remedy for sleep or choose a complex

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/Lime tree drops of glycerinated macerates of buds (gemmotherapy): suitable for children, soothes night terrors, nightmares and anxiety

- Escholtzia / Griffonia in the form of capsules, promotes good morale, regulates the central nervous system, anti-anxiety

The minerals:

Magnesium (more than 300 different functions in the body, major regulator of the nervous system)

Amino acids:

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

Vitamins:

B group vitamins , notably B6 , for good assimilation of magnesium, maintain and support the nervous system in these functions.

Thanks for reading and good night everyone!

Julien and Marie, Full Fitness specialist advisors

sources:

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