Sleep problems: here's how to successfully fall asleep quickly

UPDATE DAY

A growing number of people suffer from insomnia. In order to remedy this, Pr Pierre Philip, a sleep specialist who has carried out several clinical trials, offers possible solutions to overcome sleep-related problems. A good way to live healthy and be more productive.

Have you ever been very tired before going to sleep but couldn't sleep? When this happens it is not only frustrating, but it creates a form of anxiety which only adds to the problem of insomnia.

Various problems can be linked to difficulty falling asleep . Age, quality of life, daily stress, diet and various imbalances, among others.

In his book, Professor Pierre Philip answers a hundred questions on the subject.

From the outset, the author, who has devoted his last 30 years to carrying out research on sleep medicine, drowsiness and fatigue at the wheel and who has advised thousands of patients on the subject, insists: it is imperative to sleep seven hours a night, seven days a week. It is as important as eating at least five fruits or vegetables a day to gain in quality of life. This must apply both during the week and at weekends. 

Those who do not sleep enough expose themselves to various risks including increased hypertension, the risk of heart attack and accidents cerebrovascular disease. 

In addition, lack of sleep stimulates appetite, which inevitably leads to overweight and the risk of type 2 diabetes.

Duration, regularity and quality

Moreover, the three fundamental pillars in terms of sleep are duration, regularity and quality.

Regularity is as important as duration and it is up to you to consider when is the best time getting up and going to bed according to your internal clock.

Forcing yourself to get up early because of your work schedule goes against quality sleep. The same goes for those who do not go to bed even if they are tired, desperate to finish some work. 

The third pillar on which sleep is based concerns its quality. Several factors affect the quality of sleep, including cigarettes, alcohol and caffeine. Light and screens are also elements that disturb sleep. 

As for physical activity during the day, it is beneficial for a good night's sleep. In the evening, we favor shorter exercise sessions three hours before going to sleep.

To each his own sleep

You should know that the needs are different from one individual to another. However, the duration varies according to age. A child sleeps more than an adult.

In addition, when it comes to going to sleep, it should be based on your well-being. Thus, it would be wrong to say that the day belongs to those who get up early. 

In his book, the author specifies that 25% of humans are in the morning and that 25% are in the evening and that the others are in between. So, if you are not sleepy at night, no need to insist, you are a person who works better in the evening than in the morning and nothing can change that. All you have to do is respect your needs and not force yourself to follow an imposed rhythm.

Among your golden rules, not needing an alarm to wake up in the morning is a sign that the 'we respected our internal clock and our needs.

Several questions

In addition to the basic questions about sleep, several questions persist. For example, insomnia is not necessarily associated with depression. On the other hand, a good quality of sleep can affect the mood of the individual, believes the author.

Now, to know if sleeping pills in the benzodiazepine family promote sleep, the answer is yes if used for a short time as they are addictive. As they reduce anxiety, they may be necessary when going through a short-term difficult period.

Among the hundreds of topics covered in this book is the use of plants in the form of herbal tea to promote sleep. Chamomile, verbena and lavender can be useful for getting to sleep after a hard day.

• Pierre Philip is also the author of the book, Antifatigue.
• He has published numerous articles in various international scientific journals on the subject of sleep.