Essential to human beings, sleep constitutes more than a third of our life. A moment of unparalleled grace, it actively contributes to the proper functioning of our body, thus leading to a better quality of our 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 say they suffer from sleep disorders, inevitably leading to certain physical or even psychological discomforts. What are the causes of disturbed sleep? How to avoid waking up repeatedly during the night? How improve your sleep in a sustainable way? Without further delay, discover our wise advice to help you get back quality sleep!
Why do we sleep badly? What are the causes of disturbed sleep?
But what are the reasons? Why do we sleep badly? The rest of the article will reveal more about the causes of disturbed sleep.
Nighttime Anxiety: 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 this work that was assigned to me?"... 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 life. However, if these endless problems become a recurring habit of life, falling asleep will become more and more difficult.Lifestyle, age and external causes.
In addition to 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, external 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 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 just 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 get older. Up to 5 years old, children generally sleep between 11 and 15 hours per 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 the elderly, they sleep less and less at night. They are often confronted 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; we can very well remedy it, or at least improve our sleep as we get older.
External causes: noise, jet lag, temperature
In addition to age and poor lifestyle, several external factors can disrupt our sleep. Sleeping better or improving our sleep is not always easy when outside noises cause an unpleasant or even embarrassing auditory sensation. In other words, traffic noise, neighbors, or any other noise pollution can indiscriminately 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 however normal even though our body is undergoing an upheaval.
Another factor that disrupts sleep can also be the temperature in the bedroom. According to the National Institute of Sleep and Vigilance (INSV), it is better to regulate the external temperature so that it is neither too low nor too high. In the bedroom, the ideal would be to obtain a temperature between 16 and 18°C in order to promote our sleep.
How to improve your sleep sustainably?
An essential element of well-being, sleep inevitably plays an important role in our daily productivity. It is affected when sleep is lacking or when we sleep badly. Quality sleep and adequate duration helps to restore energy to both our body and our mind. But how can we sleep better at night? How can we fall asleep when we are stressed? Follow our advice to have better nights.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 of course possible to moderate, or even put an end to the occurrence of mental ruminations that keep us from sleep. Try to fill up on your potential by training yourself to see life differently. Instead of focusing on the negative, train yourself to think positively by embellishing your thoughts with good moments for which you are grateful. To let go and improve your sleep, we advise you to immerse 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 healthy lifestyle that is conducive to falling asleep
A better hygiene of life is one of the prerequisites for quality sleep. Here is a non-exhaustive list of good habits to adopt to sleep better at night:- Getting up and going 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 goes for screens (smartphones and computers), make sure you stop using them at least 1 hour before going to bed.
- In the evening, eat light as much as possible and avoid large meals.
Choosing a quality mattress to sleep better
Just as important as the atmosphere of the room, bedding plays an essential role in the quality of sleep. A quiet, temperate and moderately bright room, but also a quality mattresses , considerably promote falling asleep. What's more, a clinical study specifies that good bedding helps to improve our sleep in the long term. But be careful, who says "quality" does not necessarily refer to a high price! At Alba, the mattresses are both healthy and with unrivaled 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 improve your sleep effectively, it is better to choose natural latex mattresses such as the mattress Alba Original .Durable over time, these models are specially designed for all body types. Both firm and welcoming, Alba's natural latex mattresses perfectly keep your spine aligned, ensuring a restful night. For better support and incomparable comfort, we have also designed a mattress made from rubber tree sap with the mattress Alba Pearl .
Waking up early in the morning? Nighttime awakenings related to stress, age or work? Rest assured, you are not alone! Around 62% of French people complain of sleep problems. Fortunately, these sleep disorders are not irremediable! Adopting a better lifestyle, for example, will allow you to find peaceful nights. This will necessarily lead you to a better living condition. If possible pessimistic and obsessive ruminations come to spoil your moment of grace, try to replace them with positive thoughts; Or, practice meditation to chase them from your mind, or better, write them down to better stop them.
Do you often have back pain or feel tired after a night's sleep? Be aware that the problem could be your mattress. It may not be adapted to your body shape and sleeping habits. Instead, opt for a natural latex mattress that will offer you ergonomics, comfort and durability. In addition to respecting the environment, a quality mattress will allow you to avoid micro-awakenings for an unrivaled restorative sleep, whatever your age.
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