Research from Harvard University highlights that sleep is crucial for mental health, noting that lack of sleep can lead to irritability, stress, and an increased risk of mood disorders such as anxiety and depression. Additionally, chronic insomnia is linked to a higher likelihood of developing these mental health issues.
Similarly, the University of Michigan School of Public Health emphasizes that getting enough sleep is essential to maintaining baseline mental health. It reports that just one night of poor sleep can significantly affect mood, and chronic poor sleep quality is associated with conditions like depression and anxiety. This bidirectional relationship means that mental health issues can also negatively impact sleep, creating a cyclical impact on overall well-being and health.
Several factors can disrupt their sleep, as we will see in this article. Bad habits have a harmful impact on our health in relation to sleep, such as the use of screens at night, which directly harm sleep.
Sleep is key to good health. It helps our bodies function properly and maintain energy. Children ages 6 to 12 need 9 to 12 hours of sleep, while adults typically need seven to eight hours of sleep to recover. But, there are several factors that can interfere with our sleep . These obstacles are the enemies of sleep , which we will explain in this article.
Key lessons
- Sleep is essential for health and well-being
- Many factors can disrupt sleep.
- Identifying and eliminating these “enemies of sleep” is crucial
- Good sleep hygiene helps you get quality sleep
- Understanding the specificities of children and adolescents ' sleep is important
- Lack of sleep affects creativity and work efficiency
- Screens disrupt young people's sleep
- Bedroom temperature influences sleep health
Understanding Sleep
Before talking about the enemies of sleep, it is important to understand how sleep works, and in particular what its phases are.
Sleep Cycles
A complete sleep cycle lasts about 90 to 120 minutes and is repeated 4 to 6 times per night. It consists of several phases that are linked to each other and each have their own functions.
Generally a sleep cycle is composed of 4 phases.
Human sleep is divided into several phases that repeat in cycles throughout the night. Here is a description of the different phases of sleep
The 4 phases of sleep
Phase 1: Light Sleep (NREM1)
- Description : This phase is the transition between wakefulness and sleep. It usually lasts a few minutes.
- Characteristics : Eye movements are slow, muscles begin to relax, and it is easy to wake up during this phase.
Phase 2: Light Deep Sleep (NREM2)
- Description : Represents approximately 50% of the total sleep cycle.
- Characteristics : Body temperature drops, heart rate slows, and eye movements stop. The brain begins to produce "sleep spindles," rapid bursts of brain activity.
Phase 3: Deep Sleep (NREM3)
- Description : This phase is also called slow wave sleep or delta sleep.
- Characteristics : Brain waves are very slow (delta waves). This is the most restorative phase of sleep, essential for physical recovery and strengthening the immune system. Waking up is more difficult during this phase.
Phase 4: Paradoxical sleep (REM)
- Description : This phase is characterized by rapid eye movements (REM).
- Characteristics : Brain activity is high and resembles that of a waking state. The majority of dreams occur during this phase. Muscles are almost completely paralyzed to prevent dream actions from being physically carried out. REM is crucial for memory consolidation and mood regulation.
Common Sleep Disorders
Besides the 6 main enemies of sleep, other problems can arise. For example, changing your rhythm on the weekend can be disruptive. Lack of education about sleep, sleep apnea , or poor knowledge of sleep cycles make it difficult to rest. This can cause difficult nights and a lack of energy.
The breaks in rhythm
Changing your routine on the weekend, such as sleeping in, can disrupt our bodies and our sleep.
Lack of sleep education
Not knowing about sleep can lead to sleep problems. Understanding sleep and its stages is essential to sleeping well.
Sleep apnea
Sleep apnea affects the quality of sleep and can have negative health consequences. It is important to consult if in doubt in order to determine what measures to take in the event of sleep apnea.
Disruption of natural rhythms
It is crucial to maintain a regular sleep cycle to sleep well. Changes in work schedules or traveling can disrupt our internal clock. This affects our mental and physical health.
Impact of sleeping in on the sleep cycle
Sleeping in late on the weekends may seem like a good way to catch up on missed sleep. But it can actually disrupt our sleep cycle . Research shows that it causes effects similar to jet lag, disrupting our sleep. So it’s essential to stick to consistent bedtimes and wake-up times, even on your rest days.
The importance of early bedtime for young people
An early bedtime is crucial for adolescents and young adults. It helps maintain a healthy sleep cycle and improves their cognitive and emotional performance. In addition, the immune system needs a calm and restful body to regenerate. This is why it is recommended, as in some Ayurvedic schools, to go to bed at 9:30 at the latest in the evening so that the immune system can proceed with optimal regeneration.
Going to bed early also helps reduce mood swings and increase energy during the day.
|
Issue |
Impact on sleep quality |
Management strategies |
|
Circadian rhythm disturbances |
Affect cognitive decline, depression, anxiety disorders and stress |
Chronotherapy, light therapy |
|
Travel and jet lag |
Cause more severe symptoms when traveling east |
Gradual adaptation to the new time zone |
The data shows the importance of taking steps to manage our biological rhythms. This helps maintain good sleep quality despite challenges.
Exposure to screens before bed
Using screens for a long time before going to sleep is detrimental to the sleep cycle .
It is probably the public enemy number 1 of our sleep: the cell phone, and the television in the bedroom, not to mention tablet or computer screens.
These are sleep disruptors, sending erroneous signals that will impact the quality of sleep and its depth.
The recommendation is as follows, to have a lasting and profound impact on the quality of your sleep:
- No screens of any kind 1 hour before going to bed
- No screens at any time after waking up in the morning
Teenagers spend an average of 6 hours a day in front of screens. These devices emit a blue light that reduces the production of melatonin, preventing them from falling asleep and is actually very toxic to health.
The light from screens varies depending on its intensity and type. Smartphones emit between 5 and 20 lux. Computers and televisions can emit up to 100 lux. This light interferes with sleep, delaying bedtime and reducing the quality of the night.
Experts advise limiting screen time in the evening. It is best to choose relaxing activities such as reading or listening to soft music. This helps improve sleep by promoting rapid falling asleep and deep sleep . It is also important to keep the bedroom dark and screen-free for better rest.
|
Screen type |
Lux emitted |
Impact on melatonin |
|
Smartphone |
5-20 lux |
Delayed falling asleep |
|
Tablet |
29-40 lux |
Delayed production of melatonin |
|
Computer/TV |
50-100 lux |
Increased sleep latency |
By adopting these changes, we can reduce fatigue upon waking and improve well-being. By limiting exposure to blue light , we promote a better sleep cycle . This is essential for a healthy lifestyle
Eating and digestion disorders
The quality of our diet affects our restful sleep . Eating foods rich in tryptophan, such as nuts or fish, can help us fall asleep. This increases serotonin, which is essential for good sleep.
Effects of late meals on sleep quality
A meal high in protein or fat before bed can disrupt sleep. It increases body heat, causing difficulty falling asleep and nighttime awakenings. It is best to eat dinner three hours before bed to avoid these problems.
Eating before going to bed, or shortly before, can have a negative impact on our sleep. Indeed, if we eat before going to bed, we will activate our digestive functions which will be energy-consuming. This energy will be used to digest, instead of being used for restorative and regenerative functions.
Alcohol impacts the quality of our sleep
Alcohol disrupts sleep by altering the different stages of sleep. First, it may help you fall asleep faster, but it reduces the overall quality of sleep. Alcohol tends to suppress rapid eye movement (REM) sleep, which is essential for mental recovery and memory consolidation. It can also fragment sleep, causing frequent awakenings during the night. Additionally, as alcohol is metabolized, it can cause rebound wakefulness, especially during the second half of the night. Finally, drinking alcohol before bed is associated with increased sleep disturbances and symptoms of daytime sleepiness.
The 3-2-1 rule
There is a rule called 3-2-1 which consists of applying the following behaviors in order to have a positive impact on your sleep:
- 3 : Stop eating 3 hours before going to bed. This is to ensure that we are not digesting while going to bed or sleeping.
- 2 : Stop drinking 2 hours before going to bed.
- 1 : Stop looking at screens 1 hour before going to bed. Screens have an impact on the regulation of circadian cycles and send contradictory information to the pineal gland which is responsible for secreting the sleep hormone, melatonin.
The bedroom: A favorable environment
Creating an ideal sleep environment is essential. This includes controlling light, noise, and temperature. These elements help ensure continuous, restful sleep.
The glycemic index of meals is important for sleep. Eating low glycemic index foods at dinner keeps blood sugar stable. This prevents blood sugar spikes that disrupt sleep.
Lack of darkness in the bedroom
The lack of darkness sends signals to our pineal gland which will reduce the secretion of the sleep hormone and therefore reduce the quality of sleep with the risk that this sleep will be superficial or that we will be woken up.
There are other bedroom considerations to consider to promote quality sleep, including bedroom temperature.
An environment suitable for good sleep
The environment we create, before and during sleep, is important and influences the quality of sleep. It is important to prepare for sleep and have a cool and dark bedroom.
Room temperature
The temperature of the room plays a crucial role in sleep. If it is too high or too low, it can disturb it. It is essential to maintain an adequate temperature to be able to sleep well. Generally, it is recommended that the bedroom is cooler than the rest of the home.
The choice of lights influences
The choice of lights has an influence, even more so in the bedroom. It is therefore important to favor warm and soft lights, with low intensity so as not to send incoherent signals to the conductor of our sleep: the pineal gland.
Modern artificial lights
The choice of lights we have in our apartment influences the quality of our sleep, especially LED lamps which are hormonal disruptors.
It is common to find cold and intense LED lights in homes that send contradictory signals to our pineal gland and therefore have a harmful effect on our sleep.
In addition, it is common for these lights to be intense, which results in our pineal gland interpreting that it is daytime and therefore not the time to secrete to go to bed.
Gradually decrease the brightness intensity
There are devices that allow us to gradually regulate the intensity of light in order to decrease it to prepare us and our functions to gradually switch from day mode to night mode.
Don't hesitate to set up this kind of system, with cheap adapters that can be configured according to the schedule.
The impact of blue light on our health
The blue light emitted by our technological tools has an impact on our health and is very toxic. There are applications on Apple and Android mobile phones as well as on computers that allow you to filter blue light, even if this does not completely eliminate it. It is recommended to leave this filter active all the time, even during the day, in order to reduce the impact on your health.
Stress and Anxiety: Obstacles to Restful Sleep
Stress and anxiety are often the main enemies of quality sleep. They come to disturb us at night and prevent us from falling asleep. This can even cause or worsen problems such as insomnia and sleep apnea. It is crucial to know that we need 7 to 8 hours of sleep per night to regenerate ourselves.
Yoga and meditation can help improve our sleep. They reduce stress and anxiety, which are essential for restful sleep. The following article goes into more detail about the effects of meditation on sleep: " Meditation and sleep: how to sleep better through regular practice ".
Sophrology is effective in reducing stress and anxiety. A 2021 study showed its effectiveness against insomnia. The Revue de Médecine du Sommeil highlighted its positive impact in 2020. These techniques help reduce nighttime awakenings and reduce dependence on sleeping pills.
It is good to practice these exercises regularly. It strengthens our ability to manage our emotions and promotes a peaceful mind for deep sleep. and repairer.
Take a sleep cure
As we discuss in the article Sleep Cure : Get Restful Sleep Again , it is possible to get restful sleep again, but to do this it is important to get rid of the enemies of sleep and implement good practices that promote sleep.
Create sleep routines
In the same way we do for our children, routines serve to create a habit and an important inner security when it comes to falling asleep. Sleep is not a state that we induce, but rather a letting go of the night, hence the importance of being relaxed.
Bedtime routine and rituals
We have seen what the enemies of sleep are, and we wanted to talk to you about elements that promote sleep, such as having bedtime habits and routines. Which can be of several kinds, such as:
- Take a hot shower , to relax and unwind
- Read a book before going to bed
- Practice breathing to activate your vagus nerve
- Practice meditation , as we discuss in Meditation and Sleep: How to Sleep Better Through Regular Practice , which helps you understand the real impact of these techniques on sleep.
Find your own ritual and routine, and try to do it at the same time every time, which will allow you to always go to bed at the same time and create a habit that is beneficial to your sleep.
The impact of the last hour before bed
Studies have shown that our brain will process what it did last before going to bed. So that means if I watch a violent series, I will process violence during my sleep, which will not be as restorative as if I have a gentle and pleasant activity. You have all experienced at one time this violent series on Netflix where you watch television late, and practically you go to bed on this last activity. In the morning, as soon as you wake up, you dive back into the series, which shows you that your brain has not disconnected from the night.
So pay attention to what you do before going to sleep, and focus on gentle and pleasant activities, which will have a positive impact on your brain and your sleep.
Lack of or little contact with sunlight
The sun plays a vital role in the proper functioning of our pineal gland, and from the morning. It is recommended that the first light we receive is that of daylight. A common practice among people aware of this impact is to go to the window in the morning to open it and look outside for 1 to 5 minutes.
There are also practices like sun gazing that should be carried out with caution, because if done incorrectly, they can cause damage to our eyesight and retinas.
Sunlight will help stimulate the pineal gland in the morning so that it can optimally regulate the circadian cycle, day and night, so that in the evening, when it is time to go to sleep, we can prepare for a balanced sleep.
Strengthen sleep with plants
If the different elements that you have put in place do not give satisfactory results, you can, without further ado, supplement yourself with plants, naturally, in order to promote good sleep.
There are a variety of medicinal plants that allow us to relax, to relax our nervous system and to help us find that state of internal relaxation that makes it easier to find restful sleep. Like passionflower, we tell you everything in the article What are the benefits of passionflower? , valerian, but also other lesser-known products such as cocoa or Tatwa combinations that you can find under Homeopathy and sleep .
Conclusion
Sleep is crucial to staying healthy and feeling good, since we spend about a third of our lives on it. But, there are several things that can interfere with our sleep, making it difficult to get it. Over the years, more and more people are experiencing sleep problems.
Identifying and combating the 6 main enemies of sleep is essential to getting good rest and having healthy sleep habits.
These enemies can also have an impact on dreams, which have such important therapeutic virtues and purposes, according to ancestral knowledge and indigenous communities who use dreams for therapeutic purposes.
By adopting good sleep practices, we can improve our nights and recover properly. The quality and duration of sleep depends on several factors specific to each individual.
Understanding these challenges and the importance of sleep helps us develop good habits . A good rest is not just for feeling good, but it is essential to fight diseases.
Sleep hygiene is therefore essential for overall health and well-being.
To summarize, the main enemies of sleep, the most important ones are:
- Eating late at night before going to bed
- Alcohol impacts the quality of our sleep
- Lack of darkness in the bedroom
- Modern artificial lights
- Screens such as cell phones, tablets, computers and televisions
- Lack of or little contact with sunlight
FAQ
What are the main enemies of sleep?
There are several enemies, such as alcohol which reduces the quality and depth of sleep, eating late before going to bed, having a bedroom that is not completely dark, white lights such as LEDs, as well as different screens such as cell phones, tablets, computer screens and televisions.
Regarding screens, there are applications that filter blue light and therefore reduce the impact that it can have on health.
How does insomnia affect our overall well-being?
Insomnia can cause chronic fatigue and decreased concentration. It can also increase irritability. In addition, it can affect the immune system and other aspects of health in the long term.
What role does the environment play in sleep?
A sleep-friendly environment should be created to promote deep sleep. This includes a completely dark room, with a lower temperature than the general home. It is also recommended to take care of the home environment with warm and soft lights, and to reduce the brightness as we get closer to bedtime.
Focus on creating a quiet space and establishing bedtime routines.
How do stress, anxiety and emotional insecurity impact sleep?
Stress and insecurity can also affect sleep. An anxiety-provoking environment can disrupt sleep in both children and adults.
Listening, reassuring and managing stress are essential to ensuring peaceful sleep.
What are other common sleep disorders?
Besides the 6 main enemies, there are other problems. Jet lag, lack of education about sleep, nocturnal apnea and misunderstanding of the sleep cycle .
It is important to be aware of these issues in order to have good sleep hygiene.
Are there links between sleep apnea and weight problems?
Yes, obesity increases the risk of sleep apnea. Excess weight can narrow the airways, causing breathing to stop during sleep.
Source links
- Inserm, Sleep - Shedding light on our nocturnal activity: https://www.inserm.fr/dossier/sommeil/
- University of Michigan, Why sleep is so important to your health: https://sph.umich.edu/pursuit/2020posts/why-sleep-is-so-important-to-your-health.html
- Harvard Medical School, Sleep and Mood: https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-87