The World sleep day is an annual event celebrated March 15 of each year. It aims to educate people about problems related to lack or excess of sleep. The International Day of Sleep aims to alleviate the burden of sleep problems on society by improving the prevention and management of sleep and sleeping troubles.
Sleep is part of our vital needs as well as thirst or hunger. We sometimes tend to forget it and if many people sleep like babies, others suffer from insomnia with significant consequences on their health (mood, muscle fatigue, weight gain, and sexual dysfunction) To raise awareness With regard to sleep disorders, the World Organization for Sleep Medicine organizes a day each year dedicated to this precious aspect of our life.
In any case, the figures show that sleep disorders affect a large segment of the population. Among the population, one person in two has already experienced insomnia and 30% suffer from chronic insomnia. It is obvious that social factors influence this phenomenon: stress, crisis, professional and social demands, and new technologies.
Is lack of sleep, even insomnia, the evil of the 21st century?
In any case, the figures show that sleep disorders affect a large segment of the population. Among the Belgian population, one person in two has already experienced insomnia * and 30% suffer from chronic insomnia. It is obvious that society factors influence this phenomenon: stress, crisis, professional and social demands, and new technologies.
Do our tablets, I-phones and other modern means of communication have a real impact on our sleep?
The delay in any case the possibility of falling asleep. The key to sleeping well is to make sure you separate work and sleep times. But if you stay connected on a computer or mobile phone, your brain has left the office, but it remains mobilized or exciting. Moreover, these technological devices emit a strong luminosity which disturbs your biological clock, giving the impression to the body that it is always the day as night falls.
What are the remedies to apply daily to acquire good sleep hygiene?
First, you need to avoid energy drinks in the second half of the day, as well as tobacco and alcohol. We must get out of the myth that alcohol makes you sleep. It can make you fall at once but once the alcohol is digested, the body is in “mini weaning” and sleep is more fragmented. Another remedy: to separate the work and the beginning of the night by a period of relaxation. The job-dodo is not enough, it is necessary to clearly distinguish these two times by a moment of relaxation.
Does sport help to “empty”?
The sport has the dual function of relaxing and simultaneously mobilizing energy. After physical activity, three to six hours are required to return to a relaxed state. The ideal is to play sports, then relax before going to bed.
The days are only 24 hours. How long does it take to sleep on average per day?
The hours of sleep depend on age. There is no standard schedule. Health problems or mood disorders can occur from less than six hours of sleep a night. To be in shape, it is recommended to target the six-seven hours per night.
* Insomnia does not only define “sleepless nights”. The term includes the difficulties of falling asleep, staying asleep, sleeping and the feeling of not being rested on waking.
What are the types of sleep disorders?
Insomnia is persistent sleep of poor quality. It may mean that you have trouble falling asleep or staying asleep, or waking up without going back to sleep. This is a fairly common problem, especially for women.
Restless legs syndrome
People with restless legs syndrome tend to feel uncomfortable and tingling in their legs while trying to sleep. The discomfort causes a strong desire to move the legs, which eliminates tingling but also makes it difficult to fall asleep. Because of the constant disruption of their sleep, people with restless legs syndrome are often extremely tired during the day. Restless legs syndrome can begin in early adulthood but is more common in middle-aged and older people.
Narcolepsy is a rare sleep disorder that causes uncontrollable daytime sleepiness. It’s much more than just dozing off during a boring lecture. It is caused by a problem in the area of the brain that controls sleep. If you suffer from narcolepsy, you may have sudden and unavoidable sleep bouts, called “sleep attacks,” when you talk to someone, whether you work or even drive, no matter how many sleep you have had the night before.
What we should do: Learn to sleep
What must be done then to cure his insomnia? Daniel Neu, the coordinator of the sleep laboratory at Brugmann University Hospital, advocates cognitive-behavioral therapy. In other words, we must learn to sleep.
At first, it’s about sleeping less to sleep better. Then, patients learn to reclaim their sleep and change behaviors and emotions that were inappropriate.
In the end, you have to learn how to sleep “efficiently”. This does not necessarily mean “long”. Dr. Ossmann insists: “It is wrong to think that it takes 8 hours to sleep well, it is a statistical figure “. There are small and big sleepers. Large sleepers have “filling” phases between their recuperative sleep phases. If his sleep is cut, he may be tired.
Finally, insomnia can be caused by pain, mental disorders or other sleep disorders. There, the diagnosis is done on a case by case basis. There are still other therapies like light therapy that have shown positive effects. All of which is to avoid taking drugs immediately.
Sleep disorders are not inevitable
Uninformed, many people with sleep disorders consider them a fatality, a situation that needs to get used to. More than half of those involved have never talked to a health professional about this problem. This day is an opportunity to inform the public: the attending physician remains the first interlocutor, for sleep as for the rest of health.