Understanding sleep
Sleep is a normal physiological state characterized by decreased consciousness, muscle relaxation, suspended vigilance, slowed breathing, and partial preservation of the five senses. It plays a major role in maintaining good health and promoting a better life expectancy.
Sleep, an important component of health
Sleep, an essential pillar of our health
Sleep plays a fundamental role in the proper functioning of the body. During the night, the body produces new cells that replace those that have reached the end of their life, thus ensuring constant regeneration.
Beneficial effects on physical and mental recovery
Getting enough sleep allows the body to recover both physically and psychologically. The brain also benefits from this rest to consolidate memory, improve concentration and optimize learning processes.
Crucial support for child development
In babies and children, quality sleep promotes brain maturation and contributes to the development of their cognitive and motor abilities.
The risks of lack of sleep
A lack of sleep can disrupt the production of certain hormones, including leptin, which is responsible for regulating appetite. The result: an increase in caloric intake and, potentially, weight gain.
Circadian rhythm disruptions and metabolic risks
Lack of rest also impairs the secretion of certain key hormones, such as cortisol or growth hormone, involved in glucose metabolism. This disruption can lead to insulin resistance, a risk of prediabetes or even type 2 diabetes.
Impact on mood and overall health
Insufficient or poor quality sleep increases the risk of irritability, stress , depression, high blood pressure and infections. Preserving your sleep is therefore essential to maintain optimal physical and mental balance.
Sleep rhythm
Sleep corresponds to a succession of 3 to 6 cycles, each of which can last between 1 and 2 hours. In these cycles, three major phases of brain sleep can be distinguished: : light sleep, deep sleep and REM sleep.
There is no ideal duration or quality of sleep, it varies from one person to another depending on age and genetics. We differentiate between early risers and night owls, as well as heavy sleepers and light sleepers. People who do not sleep much have very short light sleep phases.
On average, a French person sleeps around 7 hours per night, or 1.5 hours less than 50 years ago.
Slow-wave sleep is deeper from birth to about 20 years of age. Then, it becomes a minority and gives way to lighter slow-wave sleep that can cause sleep disorders. As for REM sleep, it is longer during the first years of life. Its duration gradually reduces from adulthood.
Regardless of the amount of sleep needed by each individual, the amount of deep sleep is constant, while the amounts of light sleep and REM sleep vary depending on the individual and age .
Sleep study
To study sleep, a test called polysomnography must be done. Its objective is to record the different phases of sleep and to examine physiological and physical variables (heart rate, breathing rate, electrical activity of the brain, movements, etc.) in order to identify sleep disorders.
To do this, electrodes are placed on the skull and different parts of the body: brain activity (EEG), muscle activity (electromyogram) and 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 study in detail 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 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), about a third of the French population has sleep disorders. The causes may be related to physiological disorders (heavy dinners, excess of stimulants such as caffeine, tobacco, etc.), stress and anxiety disorders , certain pathologies, taking medication or even the environment (heat, light, noise, etc.).
The main sleep disorders experienced are:
- Insomnia: Adults, but also children, can suffer from insomnia. It is characterized by difficulty sleeping enough, poor quality sleep and non-restorative sleep. Insomnia causes fatigue during the day and has an influence on mood and behavior. Insomnia can last for up to three weeks, beyond which it is considered chronic.
- Hypersomnia: this corresponds to a significant amount of nighttime sleep and severe drowsiness during the day. A distinction is made between narcolepsy, which is characterized by frequent, involuntary falling asleep.
- Parasomnia: Children and adolescents are most affected. It is explained by elements or manifestations during sleep. There is what is called sleepwalking, which occurs during deep sleep, the person moves and moves involuntarily without remembering it when waking up. During REM sleep, the person has nightmares, abnormal or even violent movements and catathrenia (moans).
- Circadian rhythm disorder: this results in the biological clock not functioning properly, the rhythm of sleep and waking up are shifted.
Sleep disorders can be caused by several factors: stress, diet, physical condition, sleep apnea , etc. It is important to determine the cause in order to remedy it.
Food supplements to promote better sleep
In the case 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's "Sleep" gummies are composed of plants (passion flower, linden and calico), vitamins (B5 and B6) and melatonin (sleep hormone). Taking two gummies 30 minutes before going to bed helps soothe the body and mind, facilitates falling asleep and limits waking up during the night.
These dietary supplements should be taken as part of a healthy lifestyle. To ensure a good night's sleep, it is recommended to have a healthy and balanced diet, and not to do sports activity in the evening but only during the day to use up all your energy.
If sleep disturbances persist and become chronic, you should consult a doctor or neurologist.
CBD and CBN to get quality sleep
Délicure offers a CBD sleep oil , specially designed to effectively combat sleep disorders. It contains CBD and CBD, two phytocannabinoids that are said to have relaxing and decontracting effects; as well as orange blossom essential oil, known for its soothing properties. Taking a few drops 30 minutes before going to sleep helps relax the body and thus promote quality sleep.
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