Some people need very little sleep to feel healthy, but this is not without health consequences.
Sleep is a pillar of physical and mental health. Although we spend on average a third of our lives sleeping, we are not all equal when it comes to sleep. “The ideal duration of sleep is a question widely studied in France and around the world. Studies agree that there is not an optimal duration that suits everyone since this is partly determined by our genetic heritage, not to mention that the notion of quality of sleep is also essential. explains Benjamin Dupuis, naturopath and director of the Organization of Natural Medicine and Health Education (OMNES).
Sleep affects many biological, physiological and mental functions: cellular regeneration, immune function, hormonal, metabolic, cardiovascular regulation, memory, etc. In naturopathy, an adult is advised to sleep between 7 and 10 hours per night.therefore sleeping 5 hours per night is not enough and is linked to an increased risk of hypertension, heart disease, type 2 diabetes and obesity, continues the therapist. This lack of sleep also contributes to reduced alertness during the day and increases the risk of accidents..”
It can also impact the emotional sphere (irritability, stress, fatigue, depression, etc.) with repercussions on social and family relationships as well as the quality of life and work. To maintain good physical and mental balance, it is important to have sufficient sleep duration (without feeling tired the next day), but more than the quantity, it is necessary to pay attention to the quality of sleep. To do this, “avoid heavy meals and stimulants (coffee, tobacco, alcohol, etc.) at the end of the day and prefer a light dinner in the evening, making sure to leave 3 hours between the end of the meal and bedtime so as not to be disturbed by digestion. advises our expert.
It is also advisable to establish a regular sleep ritual: “Go to bed and get up at approximately the same times every day; limit screens whose blue light harms the secretion of melatonin and go to bed when fatigue sets in“. The room must be dark, calm and cool with a temperature between 18 and 20°c. Do not hesitate to use plants that help you sleep: passionflower, valerian, lemon balm, chamomile (in herbal tea or in capsules). ).
If your lifestyle does not allow you to have nights of satisfactory length, studies show the beneficial benefit of catching up on sleep on the weekend or taking naps of around 20 minutes. “Sleeping more on weekends can indeed be beneficial, but this approach should not become a regular solution to compensate for insufficient sleep during the week. The impact of chronic sleep deprivation remains harmful, and catching up on sleep cannot compensate for the negative effects accumulated in the long term..
