In order to improve the length and quality of your nights, Doctor François Duforez makes four recommendations.
- According to a recent survey, the French do not sleep enough (i.e. less than 7 hours) and spend too many poor quality nights.
- However, sleeping well and enough is essential for health.
- Doctor François Duforez gives 4 indications to improve sleep.
Doctor François Duforez (sleep and sports doctor; attached to the Sleep and Vigilance Center at the Hôtel-Dieu de Paris APHP; founder of the European Sleep Center) gives his valuable advice “digital detox” to fall more easily into the arms of Morpheus.
1/ Establish a “zen” bedtime ritual
Before you fall asleep, “favor calm and quiet activities: a good book, soft music, stretching… the opportunity to rediscover the pleasure of simple things, far from screens”, begins the specialist.
2/ Make the bedroom “a haven of peace”
To recover well at night, “make your bedroom a haven of peace. Replace the telephone on the nightstand with a traditional alarm clock then choose quality bedding and pillows”, he continues.
3/ Spend a night without interruption
To enjoy more restful sleep without being interrupted by notifications, “activate “Do Not Disturb” mode on your phone”, also recommends François Duforez.
4/ Avoid intellectual stimulation before sleeping
Finally, “say no to late work sessions and marathon series before bed”, he finishes.
According to a recent survey, the French do not sleep enough (i.e. less than 7 hours) and spend too many poor quality nights. The top three causes of nighttime disturbances are anxiety (42%), work-related stress (27%) and financial pressures (25%). “Among the most common causes of this phenomenon, we also find menopause and rarely diagnosed pathologies such as obstructive sleep apnea syndrome (OSAS)”, complete the authors of the survey.
However, sleeping well and enough is essential for health. “The benefits of quality sleep go far beyond concentration, performance and mood. Clinical studies show that people whose sleep disorders go untreated have a greater risk of developing sleep disorders. “other health problems: high blood pressure, heart disease or even diabetes”, underlines Doctor Remi Lombard, specialist in sleep disorders at the Flanders clinic.
