Dr Karan Raj is a surgeon and senior lecturer at the University of Sunderland (UK). He regularly shares his advice via his account TikTok followed by more than 5 million subscribers.
He addressed the insomniacs in one of his videos. According to him, if you’re having trouble getting to sleep, it might be time to review your nocturnal habits. It has already been established that in order to sleep well, you have to prepare for the sleep.
Today, sleep is lacking for many French people. However, sleeping well is essential, both for our health and for our mental balance.
Sleep disorders are often linked to our bad habits
Most of us chain bad habits, and it is for this reason that we sleep less and less well from year to year. In 50 years, we lost 1h30 of sleep by night ! In question ? Our perpetual race against time, combined with stress, our diet and our increasingly connected days.
THE screens in the evening, a feed rich in fat and sugar, combined with stress…These habits are not conducive to restful sleep.
It is recommended toturn off screens at least one hour before bedtime. Blue light is linked to flat screens to have better contrast. The problem is that it will block your secretion of melatonin. It is a hormone that is secreted when it is dark. Its secretion stops when it is daytime, so when the sky turns blue. So, in the evening, you send a signal, ‘it’s morning’ by looking at the screens. You will inevitably have difficulty starting at night.
At dinner, choose light menus with foods high in starches like potatoes. These promote the production of serotonin, which is a hormone sedative. Bet on vegetables and fish rather than meat: overstraining your digestive system in the evening may interfere with your sleep. Also avoid alcohol and caffeine.
Some habits are outlaw and according to Dr. Karan Raj, they may explain yet many of you have so much trouble getting to sleep. Preview in pictures in our slideshow.
