1 sheep, 2 sheep, 3 sheep... 100 sheep... Sleep where are you?
Difficulty falling asleep, staying asleep, or feeling rested once you get up?
We spend nearly a third of our lives sleeping. Each age corresponds to a different quality and quantity of sleep. Those of an infant are not the same as those of a 5-year-old child or those of an adult. We spend an average of 16 hours sleeping from the beginning of our life (the first 6 months) to 8 hours in adulthood and sometimes less.
Sleep is a complex physiological function necessary for the body and the brain to restore an optimal level of functioning. The consequences of prolonged sleep deprivation (several sleepless nights) are both psychological and physiological. The accumulated sleep debt has effects on alertness, attention span and concentration. After 3 or more nights without sleep, an alteration of mental processes may occur: incoherence of language, illusions, hallucinations. In addition, altered physiological processes regarding immune functions may result.
For several years and even more so in 2020, sleep has been a major public health concern. In 2017, 40% of the Canadian adult population suffered from sleep disorders according to a study by Desjardins Insurance. Sleep disorders would be greatly affected or even created by stress. Indeed, the latter thwarts falling asleep, increases the disposition to wakefulness and modifies certain stages of sleep, in particular paradoxical sleep (restorative sleep on the psychic level).
Some tips to help manage your sleep
- Prioritize regular sleep schedules
- Manage school or work pressure (exams, study enough, personal work, limit the use of screens)
- Practice physical activity on a regular basis
- Schedule time for rest and relaxation
- Prepare for weekend and holiday transitions (do not deviate too much from the usual rhythms)
- Avoid or at least reduce stimulants
- Avoid prolonged intake of sleeping pills
- Optimize your sleep environment to promote relaxation (light, noise, comfort)
For an extra boost
To promote sleep and improve its quality, all-natural, non-habit forming formulas can be a healthy solution. At Vogel, we particularly like Nutripur 's Somerol formula which contains valerian, passionflower, hops and lemon balm, sedative herbs that help promote sleep and recovery.
- Valerian: Improves the quality and intensity of sleep. Effective sedative, valerian helps prevent insomnia and frequent awakenings during the night.
- Passionflower: Antispasmodic and sedative, it effectively reduces anxiety.
- Hops: Promotes restful sleep and relieves digestive disorders.
- Lemon Balm: Improves emotional control and reduces irritability.