Understanding sleep
Sleep is a normal physiological state characterized by a decrease in consciousness, muscle relaxation, suspended alertness, slowing of breathing and partial preservation of the five senses. It plays a major role in maintaining good health and promoting better life expectancy.
Sleep, an important component of health
Sleep is essential for the proper functioning of the body. It is thanks to it that the body produces new cells which replace dead cells.
Having a good night's sleep allows the body to recover both physically and mentally. But sleep is not only useful for recovery, it also acts on the brain with the phenomena of memory, concentration, memorization and orientation.
For a baby or child, getting a good night's sleep promotes their brain maturation and the development of their learning abilities.
On the other hand, lack of sleep can lead to an increase in appetite due to a modulation of hormones such as leptin for example. Increased caloric intake, combined with fatigue and drowsiness, can lead to weight gain.
It can also affect the circadian rhythm. Its synthesis of hormones such as cortisol or growth hormone, involved in glucose metabolism, may be disrupted. There is therefore a risk of developing glucose intolerance or a risk of type 2 diabetes.
In addition, poor quality and quantity of sleep can lead to a risk of irritability, depression, weight gain, stress disorders, hypertension or a risk of infection.
Sleep rhythm
Sleep corresponds to a succession of 3 to 6 cycles, each one can last between 1 hour and 2 hours. In these cycles, there are three main phases of the brain falling asleep. : light sleep, deep sleep and paradoxical sleep.
There is no ideal duration or ideal quality of sleep, it varies from one person to another depending on age and genetics. We differentiate early risers from night owls, as well as heavy sleepers from short sleepers. People who don't sleep a lot have very short phases of light sleep.
On average, a French person sleeps around 7 hours per night, or 1.5 hours less than 50 years ago.
Slow-wave sleep is deepest from birth until around age 20. Then, it becomes a minority and gives way to lighter slow-wave sleep likely to cause sleep disorders. As for paradoxical sleep, it is longer during the first years of life. Its duration gradually reduces from adulthood.
Whatever the duration of sleep necessary for each person, that of deep sleep is constant, while the durations of light sleep and paradoxical sleep vary.
The sleep study
To study sleep, you need to do a test called polysomnography. Its objective is to record the different phases of sleep and to examine physiological and physical variables (heart rate, respiratory rate, electrical activity of the brain, movements, etc.) in order to identify sleep disorders.
To do this, electrodes are placed at the level of the skull and different parts of the body: brain activity (by EEG), muscular activity (electromyogram) as well as eye movements (electro-oculogram). The examination has no health risks and is painless.
Medical imaging (MRI, scanner) and functional imaging (PET scan, functional MRI , magnetoencephalography) also make it possible to precisely study the characteristics and role of each phase of sleep, as well as the brain structures involved.
Other techniques are used to study sleep disorders, for example, holding a sleep diary allows you to identify sleeping and waking habits, going to bed and getting up, with the aim of identifying possible insomnia.
The different sleep disorders
According to the INSV (National Institute of Sleep and Vigilance), around a third of the French population has sleep disorders. The causes may be linked to physiological disorders (overly copious dinners, excess of exciting substances such as caffeine, tobacco, etc.), stress and anxiety disorders , certain pathologies, taking medication or even environment (heat, brightness, noise, etc.).
The main sleep disorders experienced are:
- Insomnia: adults, but also children, can suffer from insomnia. It is characterized by difficulty getting enough sleep, poor quality and non-restorative sleep. Insomnia causes fatigue during the day and affects mood and behavior. Insomnia can occur for a maximum of three weeks; beyond that, it is considered chronic.
- Hypersomnia: it corresponds to a significant amount of nighttime sleep and severe drowsiness during the day. We distinguish between narcolepsy which is characterized by involuntary and frequent falling asleep.
- Parasomnia: children and adolescents are most affected. It is explained by elements or manifestations during sleep. There is what we call sleepwalking, which occurs during deep sleep, the person moves and moves involuntarily without having any memory of it when waking up. During REM sleep, the person has nightmares, abnormal or even violent movements and catathrenia (moaning).
- Circadian rhythm disorder: it results in a malfunction of the biological clock, the rhythm of sleep and awakenings are shifted.
Food supplements to promote better sleep
In the event of restless sleep, food supplements based on sedative plants represent an effective solution and an alternative to chemical medications (antidepressants, anxiolytics, psychotropic drugs, etc.) to promote better quality sleep and limit sleep disorders.
Délicure “Sleep” gummies are composed of plants (passionflower, lime blossom and calico), vitamins (B5 and B6) and melatonin (sleep hormone). Taking two gummies 30 minutes before bed helps soothe the body and mind, make it easier to fall asleep and limit waking up during the night.
These food supplements should be taken as part of a healthy lifestyle. To guarantee a good night's sleep, it is recommended to have a healthy and balanced diet, and not to do sports activities in the evening but only during the day to expend all your energy.
If sleep problems persist and become chronic, you should consult a doctor or neurologist.
CBD and CBN to regain quality sleep
Délicure offers a CBD sleep oil , specially designed to effectively combat sleep disorders. It contains CBD and CBD, two phytocannabinoids which have relaxing and relaxing effects; as well as orange blossom essential oil, known for its soothing properties. Taking a few drops 30 minutes before sleeping helps relax the body and thus promote quality sleep.
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