According to the National Institute of Sleep and Vigilance (INSV) , more than a third of French people suffer from problems falling asleep and staying asleep. Despite themselves, they dread bedtime, convinced in advance that they will have a bad night! This malaise from which they suffer is characterized, among other things, by difficulties falling asleep, disturbed or too short nights or even a shifted sleep rhythm . The fact remains that these nocturnal agitations are not inevitable and are even likely to bow wisely to a few changes. Let's discover immediately the definition, symptoms and different types of sleep disorders, but also tips and advice to limit them!
What are sleep disorders?
Long and difficult times falling asleep? Difficulty waking up or unexplained fatigue every time you wake up? You are probably suffering from sleep disorders. But what are they really?By definition, sleep disorders are dysfunctions of sleep cycles that disrupt the course, quality, and duration of sleep. According to the INSV, around 41% of French people say they suffer from them, and have been doing so for a long time. These disruptive phenomena also have significant consequences on health , both in the short and long term. In the long term, they can even promote the onset of certain degenerative diseases such as Alzheimer's or Parkinson's. But how can you recognize them? What are they really? The rest of our article will tell you more!
What are the different types of sleep disorders?
Sleep allows our body to recover physically and mentally. Its quality, but also its sustainability are essential conditions to provide both well-being and health to our entire organism. However, various pathologies, generally known as sleep disorders, are likely to harm this precious moment that our organism needs. To be able to go on the offensive, let's immediately identify these disruptive elements that potentially harm our sleep .Insomnia
According to a study conducted by INSV/MGEN in 2015, 16% of French people reported suffering from insomnia. One of the most common disorders, insomnia is characterized by:- difficulty falling asleep
- repeated awakenings during the night
- or even early morning awakenings
Transient insomnia or transient insomnia
Transient insomnia is a short-term insomnia characterized by temporary difficulty falling asleep or staying asleep. It is often linked to a specific stressful event : family problems, pain, emotional tension, professional worries, exams to pass, etc. In addition, because it occurs occasionally, transient insomnia generally disappears on its own as soon as the stressful period has passed. Moreover, it generally only lasts for a few days to a few weeks, proof that it is less serious than chronic insomnia . However, individuals subject to transient insomnia are often victims of behavioral disorders such as fatigue, lack of concentration, hypersensitivity, lack of joy in life, etc.Chronic insomnia
Chronic insomnia is more serious than transient insomnia. It recurs night after night and occurs more than 3 times a week. Chronic insomnia is often linked to psychological or psychiatric disorders, the main causes of which are anxiety and depression . There are mainly three types of chronic insomnia:- induction insomnia: manifested by sleep initiation disorders or more precisely, by difficulties in falling asleep
- maintenance insomnia: resulting in frequent awakenings at night followed by possible difficulty in falling back to sleep
- terminal insomnia: characterized by early morning awakenings.
Hypersomnia
Hypersomnia is characterized by long and disturbed sleep at night and/or involuntary and frequent falling asleep during the day . In addition, the person subject to this disorder feels a constant and unexplained need to sleep, and this, excessively. Most of the time, he sleeps 10 hours per night at least and is subject to sudden and irresistible episodes of falling asleep during the day. This severe wakefulness disorder is a hypersomnia disorder generally known as "narcolepsy". Disabling in daily life, hypersomnia is often of psychological origin (anxiety, depression), neurological or due to an infection or the taking of anxiolytics.Parasomnias
Parasomnias are characterized by a set of agitated incidents, occurring mainly during the night. In most cases, the affected individuals are not aware of their actions at the time these events occur. However, they affect not only the sleeper's behavior during the night, but also the peaceful night of others. Sleepwalking, night terrors and nightmares are the main manifestations of parasomnias. Explicitly, they are characterized by violent crises, screams, agitations and involuntary wanderings during sleep.How to limit sleep disorders?
Our lifestyle can either improve our sleep or be the catalyst for its poor quality. In any case, it is never too late to correct the bad habits that inevitably harm our sleep. And the magic formula for limiting sleep disorders remains largely the improvement of sleep hygiene. In addition, the individual who is a victim must absolutely accustom his body to a specific sleep rhythm. And at the same time, modify his sleep environment so that it is conducive to falling asleep.Treat yourself to a healthy sleep rhythm
The best solution to combat sleep problems is usually to correct bad sleep habits . Sleeping at a regular time each night can help overcome insomnia. Another tip: as soon as your body starts to feel the need for rest, don't fight it and go to bed!Adopt a healthy lifestyle
To sleep better, expose yourself to sunlight for at least one hour, do sports, eat lightly in the evening and avoid stimulants in the evening . As for the bedroom, make sure it is at the right temperature, between 16 and 18 degrees .Practice relaxation techniques in the evening
Incorporating relaxation into your bedtime routine helps you fall asleep faster and stay asleep longer. In fact, it reduces anxiety and depression by creating psychological changes in both the mind and body. According to a study conducted among people suffering from insomnia, relaxation exercises allowed them to significantly reduce their time awake in bed.Choose the right mattress to limit sleep disorders
The discomfort we feel every time we go to bed can be limited thanks to quality bedding. It is clear that it plays a fundamental role in the quality of our sleep since we spend almost a third of our life in bed! So which mattress should we choose to limit sleep disorders? Look no further, Alba offers you high-end and natural bedding to fight against your discomfort!Looking for a mattress that would be able to help you fall asleep? We recommend that you opt for Alba mattresses ! Equipped with 7 comfort zones, these mattresses are specially designed to ensure both stability and better distribution of your weight. Neither too soft nor too firm, Alba Pearl mattresses will offer you perfect comfort , felt immediately from the first night of testing!
Slim, XL or XXL body type? Whether you are slender or large, our mattresses are definitely what you need! Combining both soft comfort and firm support , they not only offer unmatched acoustic comfort, but also perfect support for your spine. Big sleepers have tested it and approved it! Rest assured that the support will be there, whatever your body type!
To sum up, we want to reassure you that sleep disorders are not inevitable. At one point or another in our lives, each of us can be a victim of them. And in most cases, simple changes to our lifestyle are more than enough to limit them effectively. With good will and a little patience, it is not impossible to sleep better to face each day with vitality and euphoria!
Final advice: if you feel that your problems are becoming more complex, talk to your doctor.
