Tips - 10 things you do not know about sleep
Sleeping well is a whole art! To benefit from a deep and restful sleep, you have to know some tips and get rid of bad habits that harm health. Room temperature, quality of bedding, brightness of the screens ... Square white reveals 10 facts on sleep to help you have sweet dreams without stress.
1. We spend a third of our life sleeping
With nights of 7 hours on average, we allow our body to maintain the vital functions of its body. On the physical and psychological level, a good night's sleep has only health benefits. Sleep strengthens our immune system, reduces our stress and preserves our youth capital, among others.
2. Quality bedding, it is a gain of 14 minutes of deep sleep per night
Sufficient, new or recent bedding, adapted to our physiological needs, ensures 20% less night awakenings. This implies a higher tone upon alarm clock and less drowsiness during the day. The choice of comforter, pillow and mattress is of paramount importance to take care of our sleep and our health.
3. A mattress supports two thirds of the sleeper weight
Quality bedding limits the number of compression points and promotes better blood circulation. For example, a too firm mattress encourages camber, and therefore back pain. The pillow supports 10% of the sleeper weight, or 7kg on average. It must therefore be adapted to our morphology and our sleep position if we want to avoid health problems.
4. The sleep cycle revolves around four phases
When we sleep, we go through four different stadiums: the sleeping phase, slow light sleep, deep slow sleep (recovery sleep) and paradoxical sleep, dedicated to dreams. Several cycles of about 90 minutes follow one another overnight. At the start of the night, there is a majority of slow stadiums, and at the end of the night, a majority of paradoxical stages.
5. A sleeper performs an average of 40 movements per night
This represents 80 movements for a couple, that is all contact opportunities that may disrupt sleep. Certain positions reduce the chances of adopting a bad posture: sleeping on the back makes it possible to better distribute the weight of the body.
6. The ideal temperature for a room is between 16 and 19 ° C
In a room at 16 ° C, we sleep better and have eco -responsible consumption. However, there is an exception: in the baby's room, the temperature must be slightly higher (between 18 ° C and 20 ° C), newborns are not able to regulate the temperature of their bodies during the first months .
7. We can die of a lack of sleep
According to several studies, sleep deprivation could be fatal for human health. This technique has been used to torture prisoners of war for many years. In particular, it causes behavioral and mood disorders such as stress and depression. Randy Gardner, an American, holds the awakening record: 11 days without closing your eye!
8. The screens have a harmful impact on sleep
Our mobile phones, computers and tablets are the sworn enemies of our sleep. The blue light emitted by these devices reduces the production of melatonin, the sleep hormone, thus disregarding our biological clock. If it is impossible to do without your smartphone, it is recommended to use an application that changes the brightness of our screens to preserve our health.
9. Doing sports helps sleep well
If sport helps fight stress and accentuate the depth of sleep, it can also cause insomnia when it is practiced at the end of the day. Any sporting activity must stop two to three hours before bedtime. Thus, the body is allowed to lower its temperature, a process that promotes falling asleep.
10. When the sleep train arrives, you shouldn't miss it!
As mentioned a little higher, sleep obeys a very specific biological pace. When we choose not to go to bed when fatigue is felt, we risk missing our first sleep cycle. Consequence: when we finally turn our eyes, we no longer want to sleep! You have to wait for the next cycle, 90 minutes later to feel the sleep call again. It is therefore strongly advised to go to bed every day at the same time.
Finally, to sleep well, also know how to create an atmosphere conducive to falling asleep in your room. Discover our selection of Trends bedrooms To make this piece a haven of well-being where stress has no place.