How to sleep better to avoid sleep deprivation

25% of French people experience the consequences of sleep deprivation on their work, such as falling asleep, difficulty concentrating and drowsiness(Sanofi).

Sleep quality is therefore a major issue for companies.

In this article, we'll look at the causes and symptoms of sleep deprivation and techniques for getting a better night's sleep on a daily basis.

Causes of sleep deprivation

Other factors can prevent you from getting a good night's sleep:

• Staggered working hours put the body's clock out of sync and affect sleep quality.

• Pain such as arthritis or backache can disrupt sleep.

• Poor bedding is not optimal for comfortable sleep. What's more, it can lead to pain that interferes with your sleep.

• Eating too much rich or spicy food just before bedtime can cause digestive problems that make it difficult to fall asleep.

• Lack of physical activity can contribute to shallower, less restorative sleep.

The importance of better sleep for your health

Getting a good night's sleep not only makes you more productive, it also helps you avoid many of the problems associated with sleep deprivation. In fact, sleep-deprived people are exposed to many problems, including :

• A persistent feeling of fatigue and excessive daytime sleepiness

• Difficulty concentrating and reduced alertness

• Memory problems such as difficulty retaining information or recalling recent memories

• Unstable mood, increased irritability and susceptibility to negative emotions

• Decreased cognitive performance and reduced ability to solve problems, make decisions and perform complex mental tasks

• A weaker immune system and greater susceptibility to disease and microbes

• Increased appetite and craving for fatty and sugary foods

• Increased risk of depression, anxiety and mood disorders

• Increased risk of cardiovascular diseases such as hypertension and heart disease

Practical techniques for better sleep

By setting up a sleep routine and taking action on a daily basis, you'll be able to fall asleep more easily and quickly, improve the quality of your sleep and wake up feeling refreshed every morning without suffering the consequences of sleep deprivation.

Nutrition and hydration for quality sleep

To help you fall asleep and get a good night's sleep, keep an eye on your diet and make sure it's well-balanced. It's ideal to eat two hours before going to bed, as the brain is very active during REM sleep and feeds on the nutrients in this meal, and as digestion leads to a rise in body temperature.  

Follow these recommendations for an ideal night's sleep:

Foods such as :

• Dairy products

• Eggs

• Meat and fish

• Nuts

• Bananas, dates and figs

• Legumes (lentils, chickpeas, etc.)

• Quinoa, oats and brown rice

• Dark chocolate

Dehydration can disrupt sleep. When you don't drink enough during the day, you're more likely to experience symptoms of dehydration at bedtime: dry mouth, thirst, headaches and muscle cramps(Sleep foundation). This dehydration deteriorates the quality of your sleep, leading to sleep deprivation.

Sleep routine

Establishing a sleep routine is also beneficial for better sleep. In fact, repeating the same actions in the same order before bedtime sends the message to your brain that it's time to go to sleep, triggering "night mode". This routine is made up of simple gestures such as taking a shower, getting into pyjamas, brushing your teeth... Ideally, you should go to bed and get up at the same time every day.

Switch off screens at least an hour before bedtime, as blue light sends a "daytime" signal to the brain and limits melatonin secretion. You can replace screens with soft music or a book.

Sleeping environment

It's essential that the room you sleep in is suitable for sleeping. Ideally, you should have a room dedicated solely to sleeping. This room should have shutters so you can sleep in total darkness. You can also opt for a night mask to avoid being awakened by daylight. Your bedroom needs to be isolated and quiet, so that no noise disturbs your sleep. If this is not the case, you can wear earplugs. The choice of bedding is also important. A bad mattress not only won't help you sleep, it can also cause a host of symptoms: backache, neck pain, etc. So make sure you choose the right mattress, box spring, pillows and sheets to help you sleep better. Finally, the temperature of your bedroom must be adapted to you. A room that's too cold or too hot will disturb your sleep. The French National Sleep and Vigilance Institute recommends sleeping in a room where the temperature is between 16 and 18°C.

Relaxation and stress management

Stress causes sleep problems for 54% of French people in the short term, and for 70% in the long term(Opinion way survey). So it's vital to find a way to deal with professional pressure and personal problems, and get a better night's sleep. To relieve stress and pressure, a number of relaxation techniques are available:

• Breathing exercises such as deep breathing activate the parasympathetic nervous system, responsible for relaxation. Slower breathing reduces the production of the stress hormone cortisol.

• Meditation promotes a state of calm and mindfulness, allowing us to focus on the present moment, away from worries about the past or future. It also lowers cortisol levels and teaches how to manage negative thoughts.

• Manual and creative activities such as drawing, painting or DIY help channel mental energy towards a productive and soothing task. The concentration required to carry out these tasks reduces anxiety and offers a temporary escape from sources of stress.

• Soft, soothing music slows the heart rate and lowers blood pressure. It stimulates the production of dopamine, a happy hormone associated with pleasure and relaxation.

• Sport is a powerful anti-stress agent, releasing endorphins and helping to lower cortisol levels. It also helps release muscular tension for a feeling of relaxation and well-being. It also frees the mind from worries, which reduces stress.

Read our article on 10 relaxation tips to find out more.  

Regular physical activity

In addition to its mental and stress-busting benefits, sport also has an effect on your body. Physically active people tend to spend more time in deep sleep, the most restorative phase of the sleep cycle. Practising a sport or physical activity stimulates your muscles and increases physical fatigue, making it easier to fall asleep. This "good fatigue" also helps you stay asleep longer, contributing to deeper, more restful sleep.Sport also helps you lose weight, which reduces obesity-related sleep problems such as sleep apnea. A stable, healthy weight reduces pressure on the airways and improves breathing quality during sleep.

SPART helps your employees get a better night's sleep by encouraging them to take part in physical and sporting activities.

Contact us today to boost your productivity!

Sleep aid technologies and tools

Sleep tracking technologies and tools can help you understand your sleep cycle and better manage it to avoid sleep deprivation. Tracking apps or connected watches analyze your deep sleep cycles and give you insights into your rhythm so you can optimize your rest and improve your well-being. There are also devices that help you wake up more peacefully and naturally. Some alarm clocks simulate daylight to gently wake you from sleep. The Sleep Cycle app analyzes your sleep cycles and monitors your sleep phases to trigger the alarm when you're in a light sleep phase. The SleepWave app is also interesting because, in addition to its sleep phase monitoring functions, it emits soft sounds to gently wake you up.  

Integrating intelligent rest into working life

Integrating intelligent rest into working life can improve sleep in several ways:

• Better stress management: taking breaks and incorporating relaxation techniques during the working day helps reduce stress and anxiety, which are common factors in sleep disorders.

Find out more about the power of breaks at work  

• Maintaining work-life balance: respecting rest periods and working hours helps to define a clear boundary between work and personal life, and to avoid overwork so as to better relax and prepare for sleep.

Find out more about work/life balance  

• Improved physical and mental health: taking regular breaks and exercising during the day improves physical and mental condition, contributing to restful sleep.

By incorporating these practices, you're more likely to get a better quality night's sleep, which improves your performance and well-being at work.

The role of managers

The company also has a role to play in the quality of its employees' sleep. Indeed, by taking care of its employees' well-being through flexible working hours, telecommuting, company sports sessions or the provision of a nap room, the company helps its employees to sleep better. Posting and sending messages about the importance of restful sleep and techniques for getting a better night's sleep can also have a positive impact on employees. To take things a step further, a company can even offer training programs on the importance of sleep and how to manage it.

Health problems

Although the above techniques can be useful, if you suffer from health problems such as insomnia, sleep apnea or circadian rhythm disorders, the intervention of a healthcare professional is necessary. Indeed, these pathologies may have complex underlying causes that require in-depth medical assessment and specialized treatment.

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FAQ - Sleep better to avoid sleep deprivation

1. What are the main causes of sleep deprivation?

The main causes of sleep deprivation are: staggered working hours, physical aches and pains such as arthritis or back pain, poor bedding, eating too much or too spicy food before bedtime, and lack of regular physical activity. These factors all affect the quality and duration of sleep.

2. Why is it important to sleep better?

Better sleep is essential to avoid problems such as: persistent fatigue, concentration difficulties, memory problems, unstable mood, reduced cognitive performance, a weakened immune system, increased appetite for fatty and sugary foods, and an increased risk of cardiovascular disease.

3. What foods promote good sleep?

For a good night's sleep, we recommend dairy products, eggs, meat and fish, nuts, bananas, dates and figs, legumes, quinoa, oats, brown rice and dark chocolate. These foods contain nutrients that help you fall asleep and get a good night's sleep.

4. How to establish an effective sleep routine?

To establish an effective sleep routine, it's important to repeat the same actions in the same order every night, such as showering, getting into pyjamas and brushing your teeth. Turn off screens at least an hour before bedtime and replace them with soft music or a book. Try to go to bed and get up at the same time every day.

5. What are the advantages of sleep aid technologies and tools?

Sleep aid technologies and tools, such as tracking apps and connected watches, can analyze your sleep cycles and give you indications on how to optimize your rest. Devices such as daylight-simulating alarm clocks or apps that emit soft sounds promote a more peaceful and natural awakening, improving your overall well-being.

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If, despite our advice, you're still not getting a good, restful night's sleep, read our article on how to manage sleep deprivation to stay healthy and productive even after a bad night's sleep.

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Whether it's choosing comfortable bedding, adopting a regular sleep routine, or avoiding pepperoni pizza at midnight, every little bit helps you sleep better.

The whole SPART team wishes you a good night's sleep. 🌙💤

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By Candice Lhomme