5 tips to (finally) sleep better

Reading Time: 2 minutes — Found on The Washington Post

We sleep less and less well. A 2023 survey by the National Institute of Sleep and Vigilance found that 42% of French people suffer from at least one sleep problem and that more than 8 in 10 wake up at least once during the night. Fortunately, you can still make 2024 the year you reconcile your sleep.

Lisa Strauss, a psychologist specializing in sleep disorders and a columnist for the Washington Post, shares what her years spent treating her patients and developing personal strategies have taught her. Moreover, this advice does not replace health care: if you have a problem, it is always wiser to consult a specialist doctor. Since sleep quality also depends on individual factors, the following five tips should be adapted according to your needs.

1. Compress your sleep

Throughout the day, we become tired and accumulate a tendency to sleep, which eventually subsides during sleep. In other words, we accumulate sleep that it would be interesting to let go of, to increase our chances of having the smoothest night possible.

Strauss recommends the following schedule: Choose a fixed time slot, for example 11 pm to 6 am You can wake up as many times as you want during these hours. On the other hand, you should restrict yourself to sleep outside the time slot. If you only allow sleep as one of the limits you define, your body will take it at face value.

2. Turn off the lights

Light can disrupt your circadian rhythm, which is your internal clock. Limiting light exposure is important not only before bed, but at night when your biological clocks are especially sensitive. Above all, avoid so-called “blue” lights (from screens), which have the effect of reducing your levels of the sleep hormone melatonin.

3. Take care of your sleep hygiene

Not surprisingly, a conducive environment for sleep is essential. Think about the most important parameters: the ambient temperature of your room should be 16 degrees Celsius, and monitor the level of caffeine in your blood (no need to prove it anymore, stimulant). Also limit alcohol in the evening. As a central nervous system depressant, alcohol can relax you and help you sleep. But it’s a double-edged sword, as it also alters sleep cycles and is known for light, fragmented sleep as its effects wear off.

4. Think less

You’ve already experienced it: thinking about sleep won’t get you there. On the other hand, you can resort to more calm and simple distractions. Think of things like words, images or feelings. You can’t live without your thoughts, so Strauss recommends learning to coexist with them “by letting them recede into the background”.

5. Make sure you are prepared

This fifth point relates to relaxation routines, small rituals before bed. By installing this mechanism you can sleep with peace of mind after completing all your tasks. Strauss depicts the painful moment when, while lying on the sofa, you still have to turn off the light, take medicine or go to the toilet. Take your time and treat yourself to the luxury of a good night’s sleep.