It is said that the normal amount of sleep to optimize a person’s quality of life is six to nine hours per night, depending on their individual needs. For nearly 25% of the Canadian population, these hours don’t come easily and sleep disturbances can turn the night into a nightmare. If you're one of the statistics, Familiprix, in collaboration with Jamieson and Vie de Parents offers you a look as some of the ways you can counter this evil that haunts your bed.
Insomnia has many consequences, including stress, anxiety, risk of obesity, diabetes, and heart disease; the list is long. As a result, the government considers insomnia to be a serious problem, just like depression or hypertension. Insomnia-related costs have been estimated at over $5,000 per person per year, which is attributable to absenteeism, lost productivity, and health care costs.
There are many causes of insomnia. What immediately comes to mind is stress and mental overload. However, several other factors influence the quality of sleep, including aging, hormonal changes, physical and mental hyperactivity, alcohol, drug or medication consumption, as well as family genetics and chronic diseases, such as asthma or arthritis.
Things to avoid:
Spending too much time in front of screens before going to sleep
Overuse of screens blocks melatonin, which significantly disrupts the quality of sleep and its rhythm.
Light in the bedroom
Like screens, having light in the room informs our brain that it’s daylight and that it can stop secreting melatonin, the sleep hormone.
Eating snacks or meals during the evening
Other than fruits, nuts or fish, most foods promote the secretion of dopamine and norepinephrine, which activate the brain.
Coffee, alcohol and drugs
These cause nocturnal awakenings and decrease the amount of restful sleep.
Taking naps during the daytime
Staying awake helps you fall asleep at night.
Not having a routine
It’s better to go to bed and get up at a fixed time every day to keep your sleep cycle stable.
Sources of stress
Reading the news, for example, can interfere with the mental relaxation needed to fall asleep.
There are several simple and accessible ways to improve the quality of your sleep. First of all, healthy lifestyle habits are essential, such as eating a good diet, doing physical activity and having a place conducive to dozing off.
Subsequently, some people will take natural products or supplements to help the body release tensions that interfere with sleep or prevent it from being restorative.
Drinking herbal tea
Herbal tea with chamomile, lemon, passionflower, valerian, or lemon balm can promote sleep thanks to their calming effects.
Diffusing some lavender essential oil
Lavender shortly before going to bed can help you relax and unwind.
Taking melatonin supplements
Melatonin is a hormone that is already present in the human body. It can play a role in the regulation of your internal clock.
Synthetic melatonin, available in pharmacies, is a product intended for people who have difficulty sleeping. People with sleep disorders related to jet lag or irregular work schedules also use it.
Jamieson offers 1 mg to 10 mg strengths. It’s recommended that you begin with a low-strength product and gradually increase to find the correct dose. If using the product for more than a month, it’s important to consult a healthcare professional. Jamieson offers melatonin in different forms, such as quick-dissolving tablets, gummies, and spray. Depending on your personal needs, you’ll find a way to fall asleep, to improve its quality or the total duration of your sleep.
Like all medications, natural products can cause side effects. Consult your pharmacist for more information about them.
Sources (All in french)