Better sleep: tips and advice for a restful night's sleep

Do you dream of restful nights and a tenfold increase in energy when you wake up? Let us show you the essential tips for getting a good night's sleep and saying goodbye to sleep deprivation. Quality sleep is not a luxury, it's a necessity for your health and productivity.

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

Identifying the causes of sleep deprivation

Before finding solutions, let's understand the factors that disturb your sleep:

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

• Physical aches and pains such as arthritis or back pain 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: your health depends on it

Quality sleep is a pillar of your overall well-being. 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 optimal 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, the foundations of good 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.

Establish a sleep routine

Establishing a sleep routine is also beneficial for better sleep.

Repetition and regularity: creating a pre-bedtime routine with simple, repeated gestures sends the message to your brain that it's getting close to bedtime, and sets you into "night mode". This routine is made up of simple gestures such as taking a shower, getting into pyjamas, brushing your teeth...

Try to go to bed and get up at similar times every day.

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

Create an environment conducive to sleep

A dedicated bedroom: it's essential that the room where you sleep is reserved and adapted for sleeping.

Darkness and calm: the bedroom should have shutters to allow you to sleep in total darkness. You can also opt for a night mask to avoid being awakened by daylight. Your bedroom should be isolated and quiet, so that no noise disturbs your sleep. If this is not the case, you can wear earplugs.

Comfortable bedding: 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... Invest in a good mattress, box spring, pillows and sheets for a better night's sleep.

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 reduces 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.

Regular physical activity, your ally

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. Practicing 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 technologies

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, enabling you to 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.  

Intelligent rest at work

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.

Towards restful sleep

Better sleep is within everyone's reach. By adopting healthy habits, creating a conducive environment and managing stress, you can significantly improve your sleep. Remember, every little change counts!

If you'd like to find out more about optimizing your sleep, take a look at our tips for overcoming sleep deprivation. We're here to help you get back to restful, energizing nights.

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See you soon for a new adventure to dreamy sleep! 🌟😴

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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