Sleep well and improve your health : Your online pharmacy selection

What are the best practices for a good night's sleep?

To sleep well, it's essential to adopt healthy habits and an environment conducive to sleep. Here are the most effective practices:

1. Regularity: Try to go to bed and get up at the same time every day, even at weekends. This helps regulate your internal clock.
2. Sleep environment: Make sure your bedroom is quiet, dark and at a comfortable temperature. Invest in a good mattress and pillows that support your body well.
3. Bedtime routine: Develop a relaxing routine before bedtime, such as reading or taking a hot bath, to signal to your body that it's time to relax.
4. Limit screens: Avoid using electronic devices for at least an hour before bedtime. The blue light they emit can disrupt your circadian rhythm.
5. Physical activity: Regular exercise promotes better sleep, but avoid strenuous activity just before bedtime.
6. Food and drink: Avoid heavy meals, caffeine and alcohol before bedtime, as they can disrupt sleep.

Why is it important to sleep well?

Sleeping well is crucial to physical and mental health. Quality sleep helps to:

• Improve memory and concentration
• Strengthen the immune system
• Regulate mood and prevent mental disorders
• Promote cellular repair and rejuvenation
• Control weight by regulating hunger hormones

How to cope with insomnia?

If you suffer from insomnia, here are a few strategies:

1. Sleep diary: Keep track of your sleep patterns to identify potential problems.
2. Relaxation techniques: Meditation, deep breathing and yoga can help.
3. Professional consultation: If insomnia persists, a healthcare professional can suggest appropriate treatments, such as cognitive behavioral therapy.

What impact does a nap have on nocturnal sleep?

A short nap (20-30 minutes) can improve alertness and performance without disturbing nocturnal sleep. However, avoid napping late in the day if you have trouble sleeping at night.

What's the link between sleep and stress?

Sleep and stress are closely linked. A lack of sleep can increase stress levels, while high levels of stress can make it more difficult to fall asleep or maintain deep sleep. To manage this cycle, it is advisable to engage in stress-reducing activities before bedtime, such as meditation, deep breathing, or listening to soothing music.

How does technology affect sleep?

Electronic devices, such as smartphones, tablets and computers, emit blue light that can disrupt the production of melatonin, the sleep hormone, affecting sleep quality. We recommend avoiding exposure to these screens for at least an hour before bedtime. The use of blue-light filters or night mode on devices can also help.

Can lost sleep be recovered?

Catching up on lost sleep, notably by sleeping longer on days off, can help compensate for short-term sleep debt. However, this strategy is not always effective in fully recovering or repairing the long-term damage associated with chronic sleep deprivation. The best approach is to maintain a regular, quality sleep routine.

What role does diet play in sleep quality?

Diet plays a crucial role in sleep quality. Heavy meals, caffeine and alcohol consumed late in the day can disrupt sleep. On the other hand, certain foods can promote sleep, such as those rich in tryptophan, magnesium and calcium. Adopting a balanced diet and avoiding stimulants before bedtime can help improve sleep.

How can I tell if I'm suffering from sleep disorders?

Sleep disorders can manifest themselves as difficulty in falling asleep, frequent night-time awakenings, unrefreshing sleep or excessive daytime sleepiness. If these symptoms persist and affect your quality of life, it's advisable to consult a healthcare professional. A precise diagnosis may require a sleep laboratory study.