Impact sommeil sur santé cérébrale

Sleep is very important! Yes, you will tell me, great but sleep and me are not very good friends. The percentage of people with sleep disorders is quite high and has increased in recent years! Furthermore, remember that a lack of sleep significantly influences our mental and physical health!

So, if you have difficulty sleeping; that is to say, difficulty falling asleep, waking up during the night, waking up early or a non-recuperative sleep sensation. I will give you some tips!

Several factors influence your sleep: the hygiene of life, as well as the rhythm of life, the environment and genetics. Genetics will distinguish in particular the night owls from the early-sleepers and the heavy sleepers from the light sleepers. The important thing is for you to know how much sleep you need to feel good. Some advices:

  • Firstly, the environment:
    Avoid too much stimuli, favor a calm environment. Avoid light and sound especially. Avoid looking at screens before going to sleep, like your phone or computer! Furthermore, the temperature of your sleeping room should be between 18 and 20 degrees Celsius.
  • Secondly, the hygiene of life:
    Avoid using stimulants in the late evening (like alcohol, cigarettes, coffee).
  • Thirdly, the rhythm of life:

    Preserve your circadian rhythm. What is that? The circadian rhythm corresponds to all the biological events that occur every 24 hours: the modification of the body temperature for example and the synthesis of hormones: melatonin (a sleep hormone), cortisol (awake hormone). So how to preserve it? There are 3 important elements:

    • The most important thing is to go to bed and wake up at the same time, it is the ideal solution!
    • Go out during the day, see the light! It will help stall your awake hormone, cortisol.
    • Practice a physical activity during the day, but avoid it just before going to sleep.

If you have tried all of these solutions, and your sleep difficulties persist or you have sleep disorders like sleep apnea (breathing problems), restless legs syndrome (irrepressible need to move your legs), persistent anxiety, consult a doctor. He will refer you if necessary to a specialized consultation.

In any case, remember that sleeping is not a waste of time! A good sleep guarantees more productivity at work and better health.


Image

Caroline Joubert: Neuropsychologist

Caroline Joubert obtained a Master’s degree in Psychology from the Université de Caen with a specialisation in Neuropsychology and an Inter-University Diploma from the Université Paris 8 in Psychopathology and Neurological Illness. She has been responsible for neuropsychological assessments and neuropsychological rehabilitation of adults and children in several hospitals in France. At ELLISTRA, she is bringing her expertise in neuroscience to create new content (videos, articles, etc.).

RÉFÉRENCES

  • Institut National de la Santé Et de la Recherche Médicale, en collaboration avec Luppi, P-H. (7 Septembre 2017). Sommeil, Faire la lumière sur notre activité nocturne. Inserm.fr, [En ligne]. Page consultée le 20 Juillet 2018. https://www.inserm.fr/index.php/information-en-sante/dossiers-information/sommeil
  • Institut National de Prévention et d’Education pour la Santé. Bien dormir, mieux vivre. Le sommeil c’est la santé ! inpes.santepubliquefrance.fr, [En ligne]. Page consultée le 23 Juillet 2018. http://inpes.santepubliquefrance.fr/CFESBases/catalogue/pdf/1215.pdf
  • Lemarchand, A. (2017). Chouchoutez votre cerveau. Rustica éditions.
  • Fisk, A.S., Tam, S.K.E., Brown, L.A., Vyazovskiy. V.V., Bannerman., D.M. and Peirson, S.T. (2018). Light and Cognition: Roles for Circadian Rhythms, Sleep, and Arousal. Front Neurol. 9 (56). (PMC free article)
Impact sommeil sur santé cérébrale

Some tips from our Neuropsychologist to improve your sleep

by Caroline Joubert

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Sleep is very important! Yes, you will tell me, great but sleep and me are not very good friends. The percentage of people with sleep disorders is quite high and has increased in recent years! Furthermore, remember that a lack of sleep significantly influences our mental and physical health!

So, if you have difficulty sleeping; that is to say, difficulty falling asleep, waking up during the night, waking up early or a non-recuperative sleep sensation. I will give you some tips!

Several factors influence your sleep: the hygiene of life, as well as the rhythm of life, the environment and genetics. Genetics will distinguish in particular the night owls from the early-sleepers and the heavy sleepers from the light sleepers. The important thing is for you to know how much sleep you need to feel good. Some advices:

  • Firstly, the environment:
    Avoid too much stimuli, favor a calm environment. Avoid light and sound especially. Avoid looking at screens before going to sleep, like your phone or computer! Furthermore, the temperature of your sleeping room should be between 18 and 20 degrees Celsius.
  • Secondly, the hygiene of life:
    Avoid using stimulants in the late evening (like alcohol, cigarettes, coffee).
  • Thirdly, the rhythm of life:
    Preserve your circadian rhythm. What is that? The circadian rhythm corresponds to all the biological events that occur every 24 hours: the modification of the body temperature for example and the synthesis of hormones: melatonin (a sleep hormone), cortisol (awake hormone). So how to preserve it? There are 3 important elements:
    • The most important thing is to go to bed and wake up at the same time, it is the ideal solution!
    • Go out during the day, see the light! It will help stall your awake hormone, cortisol.
    • Practice a physical activity during the day, but avoid it just before going to sleep.

If you have tried all of these solutions, and your sleep difficulties persist or you have sleep disorders like sleep apnea (breathing problems), restless legs syndrome (irrepressible need to move your legs), persistent anxiety, consult a doctor. He will refer you if necessary to a specialized consultation.

In any case, remember that sleeping is not a waste of time! A good sleep guarantees more productivity at work and better health.


Image

Caroline Joubert: Neuropsychologist

Caroline Joubert obtained a Master’s degree in Psychology from the Université de Caen with a specialisation in Neuropsychology and an Inter-University Diploma from the Université Paris 8 in Psychopathology and Neurological Illness. She has been responsible for neuropsychological assessments and neuropsychological rehabilitation of adults and children in several hospitals in France. At ELLISTRA, she is bringing her expertise in neuroscience to create new content (videos, articles, etc.).

Image

Caroline Joubert: Neuropsychologist

Caroline Joubert obtained a Master’s degree in Psychology from the Université de Caen with a specialisation in Neuropsychology and an Inter-University Diploma from the Université Paris 8 in Psychopathology and Neurological Illness. She has been responsible for neuropsychological assessments and neuropsychological rehabilitation of adults and children in several hospitals in France. At ELLISTRA, she is bringing her expertise in neuroscience to create new content (videos, articles, etc.).

RÉFÉRENCES

  • Institut National de la Santé Et de la Recherche Médicale, en collaboration avec Luppi, P-H. (7 Septembre 2017). Sommeil, Faire la lumière sur notre activité nocturne. Inserm.fr, [En ligne]. Page consultée le 20 Juillet 2018. https://www.inserm.fr/index.php/information-en-sante/dossiers-information/sommeil
  • Institut National de Prévention et d’Education pour la Santé. Bien dormir, mieux vivre. Le sommeil c’est la santé ! inpes.santepubliquefrance.fr, [En ligne]. Page consultée le 23 Juillet 2018. http://inpes.santepubliquefrance.fr/CFESBases/catalogue/pdf/1215.pdf
  • Lemarchand, A. (2017). Chouchoutez votre cerveau. Rustica éditions.
  • Fisk, A.S., Tam, S.K.E., Brown, L.A., Vyazovskiy. V.V., Bannerman., D.M. and Peirson, S.T. (2018). Light and Cognition: Roles for Circadian Rhythms, Sleep, and Arousal. Front Neurol. 9 (56). (PMC free article)