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Article: Five tips to combat sleep disorders

Comment prévenir les troubles du sommeil naturellement ?
Sommeil

Five tips to combat sleep disorders

According to a study conducted by INSV / MGEN* in 2021, 45% of the French population suffers from sleep disorders, and 26% report having poorer sleep quality.

Older people are more affected by sleep disorders than younger people, however, they can also affect children and adolescents.

The different sleep disorders

Understanding sleep disorders.

There are many sleep disorders, some of the most common include

  • Insomnia: is defined by difficulty falling asleep or staying asleep. People with insomnia often have difficulty relaxing and concentrating. They also experience a feeling of fatigue or sleepiness during the day.
  • Excessive daytime sleepiness: is characterized by an unwanted and sometimes uncontrollable need to sleep during the day. Affected individuals suffer an inability to stay awake and concentrate, and a decline in cognitive and physical performance.
  • Sleep apnea: manifests itself by repeated pauses in breathing during sleep. When breathing resumes, there may be a snoring or grunting sound. People with sleep apnea wake up frequently during the night, but they may not realize it.
  • Narcolepsy: is defined by sudden and uncontrollable falling asleep during the day. People with narcolepsy experience bouts of overwhelming sleep that can occur at any time, even in the middle of an activity.
  • Trouble falling asleep: results in difficulty falling asleep due, very often, to thoughts or worries. People who have trouble falling asleep have poorer sleep quality and may suffer from mood disorders.
  • Parasomnia disorders: manifest by abnormal behaviors during sleep such as nightmares, sleepwalking attacks or even night terrors. In addition to disrupting night's sleep, parasomnia disorders can cause injuries and be sources of stress.

What are the causes of sleep disorders?

What factors promote sleep disorders?

As previously mentioned, sleep disorders can affect anyone, regardless of age, gender or medical history.

However, certain factors can increase the risk of suffering from sleep disorders. These are, for example, stress , anxiety, pain, excessive exposure to screens before bed or even taking certain medications.

It is important to see a doctor to treat sleep disorders because they can have negative effects on mental and physical health. Indeed, they can lead to fatigue, difficulty concentrating, irritability and depression.

When chronic, sleep disorders can also increase the risk of heart disease, high blood pressure and diabetes.

Sleep disorders can therefore affect quality of life and the ability to function effectively in daily activities. It is therefore important to recognize the symptoms and consult a doctor for a diagnosis and appropriate treatment.

To fight against sleep disorders and find restful sleep, Délicure provides you with its five best tips.

Five tips to combat sleep disorders

Here are 5 tips, simple to apply, to improve the quality of sleep naturally without taking medication.

1) Create an environment conducive to sleep: to ensure restful sleep, the bedroom must be dark, quiet and cool. Indeed, lights, noises and hot temperatures can slow down falling asleep and disrupt sleep. In addition, it is important to choose quality bedding adapted to your own needs. The mattress, pillows or even the duvet must be comfortable to get a good night's sleep.

2) Do a relaxation activity before bed: take a hot bath, read a book, listen to soft music or perform a deep breathing technique are activities that help relax the body and soothe the nervous system and prepare him for sleep. In the evening, before going to bed, it is therefore strongly recommended to do one of your relaxation activities, and to limit exposure to blue light screens because it tends to keep you awake and disrupt your mind. falling asleep .

3) Eat a balanced and light meal in the evening: to get a good night's sleep, large dinners should be avoided because they can slow down digestion and alter the quality of sleep. It is obviously recommended to eat a balanced diet and drink enough water . Foods rich in magnesium are preferred because they help soothe the nervous system and regulate muscles and nerves, which can help reduce the time it takes to fall asleep and reduce insomnia. These are, for example, legumes, nuts, seeds, green vegetables, avocados and even bananas.

4) Go to bed and get up at a fixed time: The essential rule when it comes to sleep is to go to bed and get up at a fixed time. Indeed, it is an essential habit to adopt to maintain a healthy circadian rhythm and regulate good sleep hormones. There is no best sleep schedule, it must be adapted according to the age of the person, their chronotype (early riser or night owl), the type of sleeper they are (short, medium, long ) and its external requirements to which it must comply (work or class schedule).

5) Take natural plant-based food supplements: there are many plant-based products that help you get restful sleep. Very often, they contain plant extracts such as passionflower, valerian, linden or chamomile. These are plants with sedative (calming) properties that help to naturally relax the body, improve the quality of sleep and limit insomnia. These products are offered in several forms such as capsules, tablets, ampoules and even gummies.

Délicure offers a food supplement for sleep. It comes in the form of gummies, jelly candies with a delicious natural apple flavor.

 

Délicure sleep gummies

Délicure sleep gummies help effectively and naturally combat various sleep disorders (difficult falling asleep, sleep apnea, insomnia, nocturnal awakenings, etc.).

Test our sleep gummies to improve the quality of your sleep!

It is a 100% natural product, accessible to vegans and made in France with high quality active ingredients. It can represent an alternative to chemical medications, such as sleeping pills, traditionally used to treat sleep problems.

 

Sleep gummies formula

First of all, the sleep gummies contain extracts of passionflower, linden and poppy. These three plants have relaxing and soothing properties that are ideal for making it easier to fall asleep, avoiding nighttime awakenings and limiting insomnia.

This product is also composed of melatonin. It is a hormone naturally secreted by the pineal gland in the brain. Melatonin is involved in regulating the body's biological clock, and, in particular, in regulating sleep. It is useful to help treat sleep disorders and circadian rhythm disorders (such as jet lag or disruptions to the body clock caused by working night shifts or seasonal depression).

Finally, Délicure added vitamins B5 and B6 because they participate in the transformation of tryptophan into serotonin, nicknamed the happiness hormone, and melatonin, the sleep hormone.

 

Tips for using sleep gummies

 Sleep gummies should be chewed about thirty minutes before bedtime, to make it easier to fall asleep and improve the quality of sleep.

Of course, as with any food supplement, sleep gummies must be consumed as part of a healthy lifestyle and a balanced diet in order to guarantee their effectiveness.

Contraindications of sleep gummies

As a precaution, people under medical treatment, as well as pregnant or breastfeeding women, should seek the advice of a doctor or health professional before consuming.

* https://institut-sommeil-vigilance.org/bien-dormir-pour-mieux-faire-face-enquete-insv-mgen-2021/#:~:text=Selon%20l’enqu%C3%AAte%20INSV %2FMGEN,sleep%2C%20during%20the%20second%C3%A8th%20confinement.

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Watch our video on our 10 tips for sleeping better:

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