Sleep has always been recognized as an essential element of our physical and mental balance. Whatever our age, our origin and our activity, sleep is undeniably necessary for our physiological recovery. It is also a moment of personal pleasure associated with intimate moments. And this vital pleasure of sleep is part of our daily routine.
However, many young people report having sleep problems. Difficulty falling asleep or restless sleep, several problems can turn this moment of pleasure into a real nightmare. What to do if this is your case?
I think it’s important to start by DEDRAMATIZING THINGS! Too often we hear about the “risks of sleep deprivation” which makes us panic even more and think that we are really at risk of life and death if we don’t sleep. And, the more we worry, the less likely we are to relax and therefore find sleep. That’s why we at Di Paradise want to remind you that it’s NOT SERIOUS. You are not going to die if you stay up all night. Of course it will not be beneficial, but we are all able to cope with a day without having had our dose of sleep.
On the other hand, remember that YOU DON’T NEED TO DO ANYTHING TO SLEEP! When you start to have a long history of sleep problems, you tend to develop the belief that you have to do something to get to sleep: counting sheep, meditation, whatever. We think that without a particular technique we are unable to fall asleep. But NO! Sleeping is an innate ability that will never go away. You just have to let it work. The more we try to control our sleep, the more our mind is active and therefore the less we will succeed in relaxing.
Now that we’ve done that little reminder, I think we can get into some techniques that might help you sleep better.
If you are a regular sufferer of insomnia you have probably already heard the classic recommendations. But it doesn’t hurt to remind you.
- Avoid caffeine in the afternoon: be aware that some people are more sensitive than others to this parameter. Indeed, the reaction to caffeine is a matter of genetics. But if you are very sensitive, a few glasses of coke in the afternoon can prevent you from sleeping.
- Avoid screens before bedtime: you should know that the activities we do in the evening have a significant influence on our ability to fall asleep. In order to fall asleep easily, the best thing to do is to focus on calm activities that will allow our brain to relax. On the other hand, surfing the Internet, playing video games or chatting on the phone often put us in a state of excitement that can prevent us from sleeping. The other problem with screens is the blue light they impose on our eyes. This light inhibits our secretion of melatonin (hormone that facilitates sleep) and thus delays our access to sleep. It therefore seems reasonable to eliminate screens one hour before bedtime.
- Adopt a regular sleep rhythm: it is important to try to find a regular sleep rhythm. That is to say, a daily bedtime and a daily wake-up time. This way you get your body used to a bedtime, and you teach it to better prepare for sleep. By setting a wake-up time, you prevent yourself from oversleeping and not getting sleepy the next night.
- Eat light and not too late at night: In addition to the unpleasant sensation that can result from eating too much, you should know that digestion produces heat and that this increase in our temperature is not ideal for falling asleep. The body temperature must indeed decrease so that we can find sleep. Therefore, it is recommended to eat at least two hours before going to bed, and rather lightly to facilitate digestion.
- Promote physical activity: be careful! This does not mean that you should be physically active at night. Indeed, as we have already mentioned, the hours before sleep should be devoted to relaxation. On the other hand, practicing a sport on a regular basis allows for physical and mental relaxation over the long term, which will have a positive effect on your nights.
- If these usual recommendations are not enough to help you fall asleep, here are some more original ideas that may allow you to (finally) find sleep :
- Take care of the environment of its room: the sleep it is necessary to take care of it. This is why the bedroom should not be neglected. Ideally, a bedroom should be: silent(cell phone off, TV off, window closed if the street is noisy…); dark, because light can disturb our melatonin secretion despite our closed eyelids; not too hot and not too cold: the ideal temperature of a room is 18 degrees.
- Write down your intrusive thoughts: sometimes we can’t get to sleep because we keep replaying thoughts in our head. Instead of letting these thoughts ruin your night, try taking a pen and paper to get them out of your mind for good. You’ll probably feel lighter and find sleep easier.
- Getting out of bed: the idea is not to associate your bed with a place of stress and anxiety that can be caused by difficulty falling asleep. So if you feel that sleep really isn’t coming, get out of bed and do something relaxing until sleep comes.
- Go see a psychologist: if you have been having trouble sleeping for a while and, despite your efforts, it is not getting better, it may be because something is bothering you (consciously or unconsciously). For this reason it may be beneficial to go see someone to talk to, who may be able to help you solve some of the problems that are preventing you from getting to sleep.
Sleep is essential to all of us, and having difficulty getting it can be very burdensome. However, during stressful periods such as exams, it is normal that anxiety can affect our nights. So don’t be alarmed right away and wait until you get back to a normal rhythm by following these few tips. If, however, the insomnia becomes unbearable, do not hesitate to consult a doctor who will be able to study with you possible endogenous causes, and if necessary prescribe sleeping pills that will help you find sleep.
Good night !