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Lack of sleep is often underestimated. However, just like the way we eat or the practice of physical activity, sleeping well contributes to staying healthy. But how to manage nights that are a little too short? Our answers.

Lack of energy, repeated yawning? Accumulate a sleep debt can have harmful consequences on a daily basis.

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Beyond simply having the unpleasant feeling of slowing down, chronic sleep deprivation can have consequences on organic functions. Sleeping less than 6 hours can cause a drop in concentration, mood disorders. Or worse, an increase in the perception of pain, or impaired judgment. But that’s not all.

When you spend 5 p.m. without sleeping, you risk as many accidents as if you were alcoholic

According to the INSV (National Institute of Sleep and Wakefulness) when you spend 5 p.m. without sleeping, you risk as many accidents as if you were alcoholic up to 0.5 g per liter. If the lack of sleep becomes regular, the long-term consequences can be serious. Scientific studies show a link with weight gain and obesity, diabetes, high blood pressure, even cardiovascular disorders with risk of stroke. So before getting there, keep in mind that a temporary sleep debt is not dramatic and can be corrected. On the other hand, it should not be made a habit.

You must already ask yourself the right questions and know your own functioning. Are we a heavy sleeper or a short one? Some people need long nights to recover, while other people are fine with a few hours of nighttime rest. Once you know that, you have to determine your own pace. Are we going to bed early or going to bed late? » indicates the Dr Marc Rey, President of the National Institute of Sleep and Vigilance.

Make a sleep diary

Based on these elements, it may be wise to develop a sleep diary. It is possible to download a ready-made one from the INSV website. (www.insv.fr). It’s a good way to manage your sleep and meet your needs. Then, do not wait to widen the deficit, and recover quickly. If we are already exhausted on Monday, we don’t wait for the weekend to catch up.

Schedule a nap

The next day, we plan a nap of 20 to 30 minutes and we learn to let go, that is to say, to quickly fall asleep. For this, you have to train because it does not happen overnight. There are very trained professions for this. A surgeon, for example, has the ability to isolate himself between two patients to fall asleep for an hour in order to recover. Truck drivers who stop every two hours not to sleep but for a relaxing break of 10 to 20 minutes know how to relax. You can also learn the flash nap of 10 to 20 minutes. It’s a gymnastic to do before achieving it. Some organizations welcome it very well and it makes it easy to recharge the batteries. Others take longer, but we always get there continues the specialist.

Go to bed earlier the next day

You may also prefer to go to bed earlier the next day. We are preparing a relaxing environment : penumbra, calm, hot shower before, room temperature between 18 and 20° then we go to bed. And above all, we restore a regular rhythm as quickly as possible: getting up and going to bed at the same time. Time that depends on each. ” Hence the importance of knowing and observing each other well. To assess the amount of sleep deficit on the one hand, and on the other hand, to correct it as best as possible “. concludes Dr. Rey.

Thanks to Dr. Marc Rey, President of the INSV. (National Institute of Sleep and Vigilance)

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