What to remember:
Main causes : Stress, anxiety, poor lifestyle, screens and unsuitable environments disrupt sleep.
Regular routine : Going to bed and getting up at regular times helps regulate the body clock.
Optimized environment : Cool, dark and quiet room to promote restful sleep.
Diet and stress management : Favor foods rich in tryptophan and practice relaxation or breathing.
Physical activity : Regular movement improves sleep, but avoid intense sessions late at night.
Causes of sleep disorders
Sleep disorders affect many people, whether they are environmental or behavioral. Identifying these causes is essential to improving the quality of your nights.
#1 - Stress and anxiety
Stress is one of the main causes of sleep problems . A particularly busy day , or repetitive thoughts, increase the production of cortisol, a hormone that disrupts the natural sleep process. This phenomenon is amplified during the REM phase of sleep , where the brain remains active despite the body's apparent relaxation.
Significant life events , such as a separation or professional worries, can also increase these disorders. These emotions impact the duration of sleep and cause fatigue in the morning.
#2 - An unsuitable lifestyle
Food :
Consuming excessive amounts of caffeine-rich beverages (such as coffee or tea) or fast-acting sugars late in the day can disrupt your sleep by causing blood sugar fluctuations. Similarly, eating a heavy, large meal, especially in the evening, can increase the risk of digestive discomfort such as bloating or reflux.
Alcohol consumption:
Although alcohol may make you feel drowsy, it alters the structure of sleep cycles, including reducing the quality of deep sleep.
Late intense sport:
Exercising too close to bedtime can increase your body temperature and keep your body alert.
#3 - The omnipresence of screens and blue light
The screens on our phones, tablets, computers, and televisions emit blue light that disrupts the production of melatonin, the sleep hormone. Spending too much time in front of a screen before bed keeps your brain stimulated, which delays falling asleep and can lead to nighttime awakenings.
#4 - An environment not conducive to sleep
A busy street, noisy neighbors, or a snoring partner can disrupt your sleep cycles by causing frequent awakenings. A bedroom that's too hot or too cold makes it difficult to maintain a comfortable sleep. The ideal sleeping temperature is between 18 and 20°C. An unsuitable mattress or pillow can cause pain when you wake up and make your nights uncomfortable.
What can you do to sleep better?
#1 - Establish a regular sleep routine
A regular sleep schedule is essential for regulating your body clock, also known as your circadian rhythm. Try to go to bed and get up at a consistent time, even on weekends.
This consistency allows your body to synchronize naturally, making falling asleep faster and waking up easier.
#2 - Create an environment conducive to sleep
Your bedroom should be optimized to promote restful sleep:
-
Play with brightness: Dim the lights at least an hour before going to sleep. Darkness stimulates the production of melatonin, the sleep hormone.
-
Avoid screens: Phones, tablets, and televisions emit blue light that interferes with melatonin. Instead, focus on relaxing activities like reading or listening to soft music.
-
Adapt your environment: The bedroom should be cool (around 18-20°C), quiet, and well-ventilated. Invest in quality bedding and blackout curtains to create a soothing atmosphere.
#3 - Adopt a suitable diet
Diet plays a key role in the quality of your sleep:
-
Eat foods rich in tryptophan, an amino acid that promotes the production of serotonin and melatonin, such as eggs, bananas, nuts, or dairy products.
-
Reduce your consumption of coffee, tea, and caffeinated sodas starting in the afternoon, as their effects can last for several hours.
#4 - Manage stress and anxiety
Stress and anxiety are common enemies of sleep. There are several methods to calm your mind before bed:
-
Practice exercises like cardiac coherence or yoga to calm your nervous system. Slow, deep breathing can be enough to relax you.
-
Writing down your thoughts or concerns in a journal before going to sleep can help you "put them down" and avoid dwelling on them.
-
Take a warm bath, read a book, or listen to soft music to signal to your body that it's time to slow down.
#5 - Practice regular physical activity
Physical exercise contributes to better sleep by reducing stress and promoting healthy fatigue. Focus on moderate activities like walking, yoga, or fitness, especially at the end of the day. However, avoid intense sessions late at night, which can overstimulate your body and delay sleep.
Which DIJO supplements should you take to sleep better?
At DIJO, we have developed the Sleep Focus, which brings together the essentials for people who suffer from sleep disorders.
It is made with Valerian , a plant that helps maintain natural sleep. It also contributes to optimal relaxation.
It also contains Melatonin , which helps reduce the time it takes to fall asleep and alleviate the effects of jet lag.
Melatonin is a hormone naturally produced by the body that promotes sleep. Our Sleep Focus also contains magnesium and GABA, a neurotransmitter that inhibits the central nervous system, as well as valerian and passionflower, known for their calming and relaxing properties.
MM-product-1
Source :
[1] Inserm (2017, Aug), Sleep: shedding light on our nocturnal activity
[2] National Institute of Sleep and Vigilance, (2014, May) A step towards personalized sports nutrition: carbohydrate intake during exercise, DOI: 10.1007/s40279-014-0148-z
[3] Zhao M, Tuo H, Wang S et al, The Effects of Dietary Nutrition on Sleep and Sleep Disorders (2020 Jun) DOI: 10.1155/2020/3142874
[4] Silvani M, Werder R, Perret C, The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review (2022, Aug) DOI: 10.3389/fphys.2022.943108
