How to Establish a Nighttime Routine to Prevent Insomnia

The characteristics of sleep

Sleep is an active state of the brain, it is complementary and alternating with the state of wakefulness. It allows physical and mental recovery and the elimination of toxins accumulated during the waking state.

Sleep and brain age are mutually dependent – ​​even in the short term. Staying up one night is enough to make the brain look old.

Any sleep disorder will have an impact on the quality of life of the sufferer.

What are the various sleep disorders?

According to the ICSD classification (International Classification of Sleep Disorders), there are more than 85 different sleep disorders.

Insomnia is the most common sleep disorder. Sleep-related respiratory disorders (from simple snoring to complex apnea) and restless legs are two pathologies directly related to sleep which, still underdiagnosed, hinder deep sleep without the sleeper realizing it.

What are the causes of insomnia?

The first causes are related to stress, anxiety, and depression.

But there are many pathologies that disturb sleep: pain, tumor, diabetes, neurological diseases, diseases of the thyroid, adrenal glands, asthma...

Poor environmental conditions (overheated bedroom, etc.) and bad lifestyle habits (watching TV in bed) also interfere with the nights.

Am I really an insomniac?

Someone has insomnia when they have significant and regular sleep problems. If he takes more than half an hour to fall asleep, if he wakes up several times a night with difficulty falling back to sleep at least three times a week for more than three months.

The phenomenon also has consequences on a working day following a bad night: difficulty concentrating, and recurrent fatigue.

Chronic insomnia reflects disorders established for more than 3 months.

What are the sleep cycles?

The sleep cycle is the basis of our nights: it is a period composed of different types of sleep organized in an identical way and which always includes the same phases, according to the same chronology.

Stage I is that of falling asleep, stage II corresponds to a light slow sleep, then the sleep becomes increasingly deep until stages III and IV (deep slow sleep). Then follows paradoxical sleep, that of dreams. This cycle will end with micro-awakenings (perceptible to some) leading to a new cycle.

These different phases organized in cycles of about 90 minutes will follow one another, the distribution of the different phases during the night changes, paradoxical sleep being longer at the end of the night.

A full night consists of 4 or 5 cycles. The first part of the night sees the predominance of slow, deep, physically restorative sleep, while the second part is more favorable to mental and nervous recovery.

The balance is based on the cohabitation of these different stages following one another during the cycles.

How to prevent insomnia?

Insomnia can be brought on by a number of things, including stress, worry, sadness, illnesses, drugs, and lifestyle choices. Here are some recommendations to help avoid insomnia:

• Keep a consistent sleep routine by going to bed and waking up at the same times every day, even on the weekends. Establish a calming night ritual by taking a warm bath, reading a book, or listening to calming music to help you relax.

• Create a cozy sleeping environment: Keep the room cool, dark, and silent. Get a cozy mattress and pillow.

• The blue light emitted by electronic gadgets like cell phones, tablets, and computers might interfere with your sleep, so try to avoid using them right before bed.

• Avoid caffeine, alcohol, and nicotine since they can disrupt your sleep and make it more difficult for you to get to sleep or stay asleep.

• Frequent exercise can improve your sleep quality and speed up your ability to fall asleep.

• Control your tension: Anxiety and stress might keep you awake at night. Consider stress-relieving exercises, yoga, meditation, or deep breathing.

• Avoid taking naps during the day because doing so can interfere with your ability to get to sleep at night.

Talk to your doctor or a sleep expert if you still can't fall asleep despite using these methods. By doing so, you can identify the root cause of your insomnia and create a successful treatment strategy.

Who to consult if you sleep poorly?

Your pharmacist and your general practitioner are the best interlocutors to discuss your insomnia problems and make a first point. They can refer you if necessary to a specialist doctor in a sleep clinic or laboratory.

Whatever the reason for your sleep problems, it is important to identify whether a disease or medication may be associated with your sleep problems.

In the sleep lab, several examinations (electroencephalogram, electrocardiogram, eye movement, respiratory function, etc.) are set up in order to objectify sleep abnormalities.