sleep well

Stress is a risk factor for sleep disorders. When it settles over time, it can lead to insomnia. But after several nights of disturbed sleep, the fear of insomnia itself is an additional stressor. It’s a vicious circle. To avoid the anxiety associated with the fear of not being able to fall asleep, here are some tips: relax before bedtime (sophrology, meditation, abdominal breathing), avoid dwelling on the problems in your head before going sleeping, getting out of bed when sleep does not come so as not to associate the bed with an anxiety-provoking place ¹ . To find out more, discover our article dedicated  to tips for sleeping well .

Play sports

Physical activity has many virtues. It promotes physical and mental well-being. Practicing regular physical activity helps reduce anxiety and promotes the release of endorphins by the brain, molecules that have an immediate calming effect. Sport also increases the action of dopamine and serotonin, two neurotransmitters that regulate our moods and provide pleasure. Finally, physical activity is a distraction allowing a break with the often stressful daily life.

Practice heart coherence

Cardiac Coherence is a breathing technique that lowers heart rate and calms anxiety and stress. Concretely, this consists of doing 6 breaths per minute. Each inspiration lasts 5 seconds and each expiration lasts 5 seconds. To be reproduced for 5 minutes (thus 30 breathing cycles in all). A study ²  carried out on student nurses showed that those who had practiced cardiac coherence for 5 weeks managed to control their stress levels while those who had not practiced cardiac coherence saw their stress intensify.

Laugh

Laughing is good for health. According to the French Federation of Cardiology ³ , it helps fight against stress by stabilizing heart rate and lowering blood pressure. But that’s not all, laughing lowers the level of cortisol in the blood, the stress hormone. Finally, laughter facilitates human relationships by de-dramatizing situations and reducing aggressiveness between people.

Practicing sophrology

Sophrology is a practice which consists in developing one’s consciousness through a multitude of exercises (abdominal breathing, mental visualization, physical reception of positive emotions, etc.). The individual who practices sophrology learns to feel his bodily perceptions and the tensions that invade his body and to relate them to the problems he faces on a daily basis. Once the physical tensions and their causes have been identified, the individual must immerse himself psychically in pleasant situations so that his mind concentrates on the positive of existence. Sophrology therefore makes it possible to combat stress by preventing the individual from focusing on negative thoughts, sources of stress.⁴ .

Take care of your diet

Certain micronutrients and amino acids are known for their anti-stress effects. These are magnesium, omega 3 or tryptophan.

Magnesium is a natural inhibitor of NMDA receptors, glutamate receptors, a neurotransmitter that acts as a stimulant ⁵ . In addition, magnesium stimulates the hypothalamic-pituitary axis in the brain allowing the body to better react to stress. Magnesium is present in many foods such as dark chocolate, spinach, lentils or even bananas. In some people, the diet is not enough to meet the actual magnesium needs. And we know that a magnesium deficiency can amplify the negative effects of stress on the body ⁶ . This is why occasional supplementation in the form of tablets, oral solution or vials can be useful.

Omega 3 contains essential fatty acids that promote the secretion of endocannabinoids by the brain, substances that protect the body from the harmful effects of stress. They are found in oily fish and oilseeds in particular. A study ⁷  published in the  Journal of Clinical Medicine  showed that omega 3 supplementation helped reduce anxiety levels.

As for tryptophan, this amino acid is necessary for the production of serotonin by the body, a neurotransmitter involved in the control of emotions including anxiety. It is found in bananas, legumes, meat and poultry, whole grains…

Disconnect 

Does technological stress speak to you? This is the stress caused by the excessive or inappropriate use of new technologies. Incessant notifications on the phone or even consulting professional emails outside working hours are factors that promote stress. To remedy this, it is important to give yourself moments during which you completely disconnect from screens in order to rest your mind. If you are at work, know that you are entitled to a 20-minute break for 6 hours worked. On weekends and during your holidays, take the opportunity to get into digital detox.

Spending time in nature

Nature is a source of well-being. A large study ⁸  comprising 14 studies carried out in several countries (United States, Japan, Sweden) has proven this. American researchers have found that spending even 10 minutes in a natural environment can improve mood and reduce physiological symptoms of stress such as blood pressure and heart rate. This meta-analysis indicates that the benefits of nature on mental well-being increase proportionally to the time spent in nature, to stabilize after 50 minutes. When you feel the stress rising, you know what you have to do: go green!

Author: Annabelle IglesiasHealth JournalistA graduate of ESJ Pro, Annabelle Iglesias is a freelance journalist specializing in health and wellness. She writes mainly on health and nutrition topics.

Sources

1. Insomnia and stress , CENAS sleep center, 2017.
2. Biofeedback Intervention for Stress and Anxiety among Nursing Students: A Randomized Controlled Trial , Paul Ratanasiripong et al,  ISRN Nursing , 2012.
3. Preventing stress through laughter , French Federation of Cardiology.
4. Contribution of Caycedian® sophrology to stress management , Patrick Fiorletta, Vincent Grosjean, HegelVol.II N°3–2012.
5. Essential elements in depression and anxiety. Part I , Mlyniec K and al,  Pharmacol Rep , 2014.
6. Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment , Sartori SB and al,  Neuropharmacology , 2012.
7. Supplementation with Omega-3 Fatty Acids in Psychiatric Disorders: A Review of Literature Data , Paola Bozzatello et al,  Journal of Clinical Medicine , 2016.
8. Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review , Naomi A. Sachs et al,  Frontiers in Psychology , 2020.

• Sleep and Stress , National Institute of Sleep and Vigilance.
• Physical activity. Contexts and Health Effects , National Institute of Health and Medical Research, 2008.
• Cardiac Coherence , Prevention Observatory, Montreal Heart Institute, 2017.
• Heart Coherence 365 , Dr David O’Hare, Thierry Souccar editions.
• The bible of vitamins and nutritional supplements , Dr D. Rueff, Albin Michel editions, 2004.

According to the European Food Safety Agency (EFSA) ¹ , a satisfactory intake (AI) of magnesium amounts to 420 mg per day for a man and 360 mg per day for a woman. But a study ²  conducted in the French population (more than 5000 participants) showed that 77% of women and 72% of men had a magnesium intake  lower than these recommendations. This deficiency can be explained by environmental but also physiological factors.

Environmental factors favoring the lack of magnesium

Insufficient food intake

The fact that a large part of the population has a magnesium deficiency  is linked to an insufficient dietary intake. Not eating a balanced diet, consuming industrial foods and repeatedly dieting are all behaviors that increase the risk of essential micronutrient deficiencies, including magnesium. According to data from the INCA2 study ³ , the main contributors to the magnesium intake of the adult French population are dairy products (25.7%), fish (9.9%), bread and bakery products ( 7%). However, magnesium is found in greater quantities in other foods that are unfortunately less consumed, such as oilseeds, whole grains or even shellfish. 

The stress

Stress is a normal  reflex of the body when it feels threatened. It triggers a series of physiological reactions that allow us to escape from the stressor. The heart rate increases to supply our muscles with more blood and oxygen, the muscles contract to flee quickly, the state of alertness is at its maximum, etc. These reactions are partly triggered by a sudden release of adrenaline, a hormone known to remove magnesium from cells. This is then found in the blood and is eliminated by the kidneys. The more stressed you are, the more likely you are to lose magnesium. This magnesium deficiency in turn promotes stress. It’s a vicious circle.

The sport

Intense physical activity increases magnesium losses, especially through sweat. You should know that we eliminate 30 to 40 mg of magnesium per liter of sweat per hour ⁴ . This loss is all the greater if it is hot. Sports practice also requires energy. However, magnesium is involved in the production of energy by the body. The more energy your body needs, the more magnesium it needs. It is therefore important for athletes to take care of their diet by favoring foods rich in magnesium. Sometimes the diet is not enough to meet magnesium requirements. This is why athletes can consider supplementation during periods of intense effort and thus avoid cramps and fatigue.

Alcohol abuse

Excessive and chronic alcohol consumption causes a loss of vitamins and minerals including magnesium ⁵ . Magnesium loss is mainly urinary. Excess alcohol also leads to a poorer intestinal absorption of magnesium in the long term.

Certain medications

Regular intake of certain medications can lead to a drop in magnesium reserves in the body. This is the case of the contraceptive pill because the increase in estrogen levels in the body induces a drop in magnesium levels. Certain antibiotics, diuretics, immunosuppressive treatments or even proton pump inhibitors also promote the renal elimination of magnesium.

Physiological factors favoring the lack of magnesium

Some diseases

Before entering the blood, magnesium is absorbed in the intestines. But certain intestinal diseases disrupt this mechanism because they cause chronic or acute diarrhea which promotes magnesium losses ⁶ . These are Crohn’s disease, celiac disease or ulcerative colitis. Certain renal diseases (acute renal insufficiency) and endocrine can be at the origin of a deficit in magnesium because of a significant elimination in the urines.

age

As we age, our magnesium reserves become depleted. This decrease occurs most often in people over the age of 60. It is explained by :

• a decrease in bone density (more than half of the magnesium is found in the bones).
• poorer intestinal absorption of magnesium.
• impaired kidney function resulting in increased elimination of magnesium in the urine.
• a lower dietary magnesium intake than in younger subjects.
• the presence of diseases that increase the risk of magnesium deficiency (intestinal diseases, type 2 diabetes).
• taking medications that can induce a loss of magnesium.

Also, certain periods of life such as growth, pregnancy and breastfeeding require a higher magnesium intake and can therefore expose you to a risk of deficiency.

The genes

Some people absorb magnesium less well and/or eliminate it in excess. This problem is thought to be due to a genetic alteration that prevents magnesium transport proteins, called TRPM6, from working properly ⁷ . Consequently, the absorption of magnesium in the intestine is not optimal while its elimination by the kidneys is too high.

What are the symptoms of a lack of magnesium?

Magnesium is involved in over 300 enzymatic reactions in the body. If it is lacking, it can disrupt many important physiological functions and trigger fatigue, stress and muscle disorders.

One of the main symptoms of lack of magnesium is  fatigue . This is explained by the important role of magnesium in the production of the energy necessary for the proper functioning of our body. Magnesium allows glucose (our main fuel) present in the blood to migrate inside the muscle cells. And to be transformed into energy, this glucose once again needs magnesium.

Stress  can also be a sign of a lack of magnesium . Magnesium contributes to the proper functioning of the nervous system  by promoting nerve transmission and regulating the hormones released in stressful situations. A sufficient intake of magnesium therefore limits the negative effects of stress on the body.

The  occurrence of cramps and muscle contractures  can be linked to a magnesium deficiency. This mineral is involved in the release of energy in the muscles, the neuromuscular transmission but also in the relaxation of the muscles after a physical effort. You should know that about 25% of the total magnesium intake is used by the muscles.

Finally, one of the frequent symptoms of a lack of magnesium is the  eyelid that “jumps”  or “trembles”. This is what scientists call eyelid fasciculation. These slight tremors generally last a few seconds to a few minutes and are not serious. If they are frequent, magnesium supplementation can help you get rid of them.

Annabelle IglesiasHealth JournalistA graduate of ESJ Pro, Annabelle Iglesias is a freelance journalist specializing in health and wellness. She writes mainly on health and nutrition topics.

Sources

1. Update of the PNNS benchmarks: development of nutritional references , ANSES opinion. Collective expert reports. December 2016.
2. Dietary magnesium intake in a French adult population , P. Galan and al, SU.VI.MAX study. December 1997.
3. National Individual Study of Food Consumption 2  (INCA2), French Food Safety Agency (Afssa), 2006-2007.
4. Magnesium and sport , Nicolas Aubineau, sports dietitian nutritionist.
5. Alcohol and nutrition , F. Maillot and al,  Pathologie Biologie , 2001.
6. Digestive tract and magnesium , Med. Int. -Gastroenterology (14), No. 3, March 2000.
7. Essential role for TRPM6 in epithelial magnesium transport and body magnesium homeostasis , V. Chubanov and al,  European Journal of Physiology , 2005.

• Treat yourself with magnesium , Dr Anne-Laure Denans, Thierry Souccar editions, 2018.

Avoid strong lights before going to bed

Falling asleep is promoted by the production of  melatonin . This hormone is secreted by the pineal gland (located in the brain) in the absence of light. If you expose yourself to strong artificial lights or blue light diffusing screens in the evening before bedtime, you risk suppressing or shifting the natural production of melatonin and therefore delaying the moment when you go to sleep. To fall asleep well, preferably immerse yourself in darkness and if you need lighting to read for example, choose soft light. To better understand, discover our article on  the effects of melatonin on sleep .

Limiting the effects of screens on falling asleep is now possible thanks to very effective blue light filters (downloadable applications or glasses). A study ¹  conducted on young adults who are avid screen users in the evening has also shown that wearing blue light filtering glasses allows:

• to reduce the suppression of melatonin induced by blue light by 12%.
• lengthen sleep time by an average of 27 minutes.
• improve the quality of falling asleep and sleeping.

Do not sleep in an overheated room

The drop in body temperature promotes sleep. Sleeping in an overheated room is therefore not a good idea. The ideal is to fall asleep in a room that is neither too cold nor too heated, with an ambient temperature between 18 and 20°C ² . In winter, put the heating on for a few hours before going to bed and then turn it off when you go to bed. Do not hesitate to ventilate the room for a few minutes to oxygenate the space.

Not engaging in stimulating activities before bedtime

An organism ready for sleep is a relaxed organism. Avoid overly stimulating activities (video games, action movies, work to finish) and if possible annoyances (quarrels at dinner, for example) before going to sleep because they will only irritate you and delay falling asleep. Each evening, establish a time of relaxation and decompression to prepare your body for sleep. Meditation, reading, abdominal breathing or getting a massage are activities conducive to relaxation.

Light dinner

Some eating habits affect the quality of sleep while others promote falling asleep. Too much dinner, not eating in the evening or not eating enough are practices that disturb sleep. If you eat too much, digestion will take a long time. However, a body in full digestion is not ready to fall asleep because the digestive functions in full action increase the body temperature. Conversely, going to bed with an empty or sparse stomach increases the risk of nocturnal awakening caused by hunger.

The best thing to do is to make a light dinner composed of foods rich in tryptophan ³ , an amino acid precursor of serotonin (a neurotransmitter known for its sedative action) and magnesium, a mineral involved in the transformation of tryptophan into serotonin. Foods rich in tryptophan include starches, pulses, eggs, dairy products and even fish. Dark chocolate, green vegetables, whole grains and oilseeds are rich in magnesium.

Turn off all electronic devices before going to bed

The bedroom should remain a place exclusively dedicated to sleep. When you slip into bed, you no longer need to be disturbed or stimulated by electronic devices. To avoid jumping at the slightest mobile notification or being disturbed by the light of a screen, turn off all the electronic devices around you (television, tablet, computer, smartphone). The ideal is to leave these objects in a room other than the bedroom.

Go to bed at a fixed time

Our biological clock synchronizes with a 24-hour day. It needs regular rhythms to function optimally. Sticking to a set bedtime and wake-up schedule helps regulate and improve our sleep. Even if you go to bed late, stick to the same schedule every night if possible. And if you feel the need to sleep later in the morning during the weekend, avoid getting up after 11 a.m., even if it means taking a micro-nap in the afternoon. It’s not always possible, but when you can, keep your usual rhythms of waking and sleeping. The objective is not to delay falling asleep in the evening and to wake up in shape in the morning.

Practice regular physical activity

Sports practice lengthens the duration of  slow-wave sleep ⁴, the most restorative sleep. It also improves the quality of sleep. How ? During physical activity, body temperature increases, which promotes wakefulness. This rise in body temperature is then followed by a slight gradual cooling of the body favorable to falling asleep. If you have trouble falling asleep at night, exercise during the day but at a time that is not too close to bedtime because after your session, your body temperature will still be too high to go to sleep. Practice a physical activity preferably before 7 p.m. The best is the time slot between 5 p.m. and 6 p.m. because the body temperature is at its highest level. Doing sports in the morning is also recommended, but fatigue can be felt at midday.

Avoid stimulants after 2 p.m.

Coffee, tea, energy drinks and sodas containing caffeine are stimulants that can work 3 to 7 hours after their absorption. However, most people are sensitive to the exciting effects of caffeine (less than 3% of the population is insensitive to it). Consuming them late in the day can therefore delay falling asleep in the evening and fragment sleep during the night ⁵ . If possible, avoid consuming it after 2 p.m. and do not abuse it in the morning.

Go to bed at the first signs of fatigue

Who hasn’t already missed the sleep train? This colorful expression speaks for itself. If you force yourself to stay awake despite obvious signs of fatigue, it is quite possible that you will wait a long time afterwards for these signs to return and make it easier to fall asleep. Repeated yawning, closing eyes, heavy eyelids, shivering… Sleep signals are easy to recognize. As soon as they appear, if you can, go to bed!

Avoid drinking alcohol in the evening

Admittedly, alcohol promotes sleep but it affects the quality of sleep. Drinking a lot of alcohol in the evening increases the risk of nocturnal awakenings, thus reducing the phases of deep slow-wave sleep, the most restorative. Alcohol consumption is also a risk factor for dehydration, a common cause of sleep disruption.

Annabelle IglesiasHealth JournalistA graduate of ESJ Pro, Annabelle Iglesias is a freelance journalist specializing in health and wellness. She writes mainly on health and nutrition topics.

Sources

1. A selective circadian light filter improves sleep quality and limits light-induced melatonin suppression in the evening , D. Léger et al,  Sleep Medicine , 2019.
2. Sleep: instructions,  Morpheus Network
3. Diet and Sleep , Institute for Wellness, Medicine and Sport Health Research (IRBMS), 2018.
4. What is the connection between exercise and sleep? , CENAS Sleep Center, 2017.
5. The exciting ones, Morpheus Network, 2016.
6. Melatonin and sleep-wake rhythm disorders , Dr Bruno Claustrat,  Sleep Medicine , 2009.
7. Impact of screens on the sleep of children aged 6 to 12, study carried out in a general practice in Haute-Garonne , University Toulouse III Paul Sabatier, 2018.

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Food, activity, environment… Several factors influence the quality of our sleep. Everyone can act on different parameters to help you fall asleep in the evening and have a restful sleep. Here are 10 good habits to adopt to sleep well.

Avoid strong lights before going to bed

Falling asleep is promoted by the production of  melatonin . This hormone is secreted by the pineal gland (located in the brain) in the absence of light. If you expose yourself to strong artificial lights or blue light diffusing screens in the evening before bedtime, you risk suppressing or shifting the natural production of melatonin and therefore delaying the moment when you go to sleep. To fall asleep well, preferably immerse yourself in darkness and if you need lighting to read for example, choose soft light. To better understand, discover our article on  the effects of melatonin on sleep .

Limiting the effects of screens on falling asleep is now possible thanks to very effective blue light filters (downloadable applications or glasses). A study ¹  conducted on young adults who are avid screen users in the evening has also shown that wearing blue light filtering glasses allows:

• to reduce the suppression of melatonin induced by blue light by 12%.
• lengthen sleep time by an average of 27 minutes.
• improve the quality of falling asleep and sleeping.

Do not sleep in an overheated room

The drop in body temperature promotes sleep. Sleeping in an overheated room is therefore not a good idea. The ideal is to fall asleep in a room that is neither too cold nor too heated, with an ambient temperature between 18 and 20°C ² . In winter, put the heating on for a few hours before going to bed and then turn it off when you go to bed. Do not hesitate to ventilate the room for a few minutes to oxygenate the space.

Not engaging in stimulating activities before bedtime

An organism ready for sleep is a relaxed organism. Avoid overly stimulating activities (video games, action movies, work to finish) and if possible annoyances (quarrels at dinner, for example) before going to sleep because they will only irritate you and delay falling asleep. Each evening, establish a time of relaxation and decompression to prepare your body for sleep. Meditation, reading, abdominal breathing or getting a massage are activities conducive to relaxation.

Light dinner

Some eating habits affect the quality of sleep while others promote falling asleep. Too much dinner, not eating in the evening or not eating enough are practices that disturb sleep. If you eat too much, digestion will take a long time. However, a body in full digestion is not ready to fall asleep because the digestive functions in full action increase the body temperature. Conversely, going to bed with an empty or sparse stomach increases the risk of nocturnal awakening caused by hunger.

The best thing to do is to make a light dinner composed of foods rich in tryptophan ³ , an amino acid precursor of serotonin (a neurotransmitter known for its sedative action) and magnesium, a mineral involved in the transformation of tryptophan into serotonin. Foods rich in tryptophan include starches, pulses, eggs, dairy products and even fish. Dark chocolate, green vegetables, whole grains and oilseeds are rich in magnesium.

Turn off all electronic devices before going to bed

The bedroom should remain a place exclusively dedicated to sleep. When you slip into bed, you no longer need to be disturbed or stimulated by electronic devices. To avoid jumping at the slightest mobile notification or being disturbed by the light of a screen, turn off all the electronic devices around you (television, tablet, computer, smartphone). The ideal is to leave these objects in a room other than the bedroom.

Go to bed at a fixed time

Our biological clock synchronizes with a 24-hour day. It needs regular rhythms to function optimally. Sticking to a set bedtime and wake-up schedule helps regulate and improve our sleep. Even if you go to bed late, stick to the same schedule every night if possible. And if you feel the need to sleep later in the morning during the weekend, avoid getting up after 11 a.m., even if it means taking a micro-nap in the afternoon. It’s not always possible, but when you can, keep your usual rhythms of waking and sleeping. The objective is not to delay falling asleep in the evening and to wake up in shape in the morning.

Practice regular physical activity

Sports practice lengthens the duration of  slow-wave sleep ⁴, the most restorative sleep. It also improves the quality of sleep. How ? During physical activity, body temperature increases, which promotes wakefulness. This rise in body temperature is then followed by a slight gradual cooling of the body favorable to falling asleep. If you have trouble falling asleep at night, exercise during the day but at a time that is not too close to bedtime because after your session, your body temperature will still be too high to go to sleep. Practice a physical activity preferably before 7 p.m. The best is the time slot between 5 p.m. and 6 p.m. because the body temperature is at its highest level. Doing sports in the morning is also recommended, but fatigue can be felt at midday.

Avoid stimulants after 2 p.m.

Coffee, tea, energy drinks and sodas containing caffeine are stimulants that can work 3 to 7 hours after their absorption. However, most people are sensitive to the exciting effects of caffeine (less than 3% of the population is insensitive to it). Consuming them late in the day can therefore delay falling asleep in the evening and fragment sleep during the night ⁵ . If possible, avoid consuming it after 2 p.m. and do not abuse it in the morning.

Go to bed at the first signs of fatigue

Who hasn’t already missed the sleep train? This colorful expression speaks for itself. If you force yourself to stay awake despite obvious signs of fatigue, it is quite possible that you will wait a long time afterwards for these signs to return and make it easier to fall asleep. Repeated yawning, closing eyes, heavy eyelids, shivering… Sleep signals are easy to recognize. As soon as they appear, if you can, go to bed!

Avoid drinking alcohol in the evening

Admittedly, alcohol promotes sleep but it affects the quality of sleep. Drinking a lot of alcohol in the evening increases the risk of nocturnal awakenings, thus reducing the phases of deep slow-wave sleep, the most restorative. Alcohol consumption is also a risk factor for dehydration, a common cause of sleep disruption.

Annabelle Iglesias

Health Journalist

A graduate of ESJ Pro, Annabelle Iglesias is a freelance journalist specializing in health and wellness. She writes mainly on health and nutrition topics.

Sources

1. A selective circadian light filter improves sleep quality and limits light-induced melatonin suppression in the evening , D. Léger et al,  Sleep Medicine , 2019.
2. Sleep: instructions,  Morpheus Network
3. Diet and Sleep , Institute for Wellness, Medicine and Sport Health Research (IRBMS), 2018.
4. What is the connection between exercise and sleep? , CENAS Sleep Center, 2017.
5. The exciting ones, Morpheus Network, 2016.
6. Melatonin and sleep-wake rhythm disorders , Dr Bruno Claustrat,  Sleep Medicine , 2009.
7. Impact of screens on the sleep of children aged 6 to 12, study carried out in a general practice in Haute-Garonne , University Toulouse III Paul Sabatier, 2018.

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