Natural treatment for recurring insomnia in Montpellier.

Our sleep works in cycles of 60 to 120 minutes each. During these cycles we go through different stages. 75% of the cycle, we are in slow-wave sleep. It allows the physical, biological and immune restoration of the body. It is generally during this phase that sleepwalking or night terrors can appear. Slow-wave sleep consists of three phases: the transition phase between wakefulness and sleep, the light sleep phase and the deep sleep phase. Brain waves are of high amplitude and low frequency, muscle tone decreases as well as cerebral metabolism. The remaining 25% of the cycle we spend in REM sleep. Muscle tone is completely abolished. This stage is conducive to dreams, psychic recovery, memorization and assimilation of learning.

On average, a good night's sleep consists of 3 to 5 cycles of 90 minutes. With age, sleep changes: slow-wave sleep becomes less deep and paradoxical sleep becomes shorter. This may explain the appearance of certain sleep disorders in adults. To be restorative, sleep must be sufficient in quality and quantity. The number of hours of sleep will vary depending on each person's age, activity and individual needs. On average :

• A newborn needs 14 to 17 hours of sleep per day
• A teenager needs 8 to 10 hours of sleep per day
• An adult needs 7 to 9 hours of sleep per day
• A senior (over 65 years old) needs 7 to 8 hours of sleep per day

There is also a small proportion of people who we would describe as short sleepers and for whom 3 to 6 hours of sleep are enough without feeling any alteration in their daily functioning. Conversely, there are heavy sleepers who need 10 to 12 hours of sleep to feel good on a daily basis.

We all have a rough night or two from time to time. This does not mean that we have poor sleep. So, what are the clues that should alert us to the quality of our sleep? First of all, we must distinguish between occasional and chronic.

If you have any of the following signs chronically, it is important to consult a sleep professional :

• You have trouble getting to sleep and you fall asleep late almost every night
• You wake up one or more times during the night regularly and have difficulty getting back to sleep
• You wake up around 5 a.m. regularly
• You have been waking up tired in the morning for several weeks
• You have difficulty concentrating, finding your words
• Vous avez des maux de tete
• Your jaw hurts
• You need a stimulant to help you wake up and keep you alert throughout the day (coffee, tea, mate, guarana, sugary drinks, sodas, etc.).

In the brain, the suprachiasmatic nucleus is an internal clock which regulates the rhythm of the alternation of sleep/wake and which is synchronized using light. It communicates with the pineal gland which secretes melatonin, a sleep-inducing hormone synthesized from tryptophan when light decreases. It induces a biological signal which results in yawning, a reduction in body temperature, etc.

Chronic insomnia often finds its source in dysregulation between waking and sleeping mechanisms.

The origins are obviously multiple, we can cite:

• Daily stress, anxiety, worries and ruminations
• Mental hyperactivity
• Screens, especially before bed
• Lack of physical activity
• An evening meal that is too copious and/or late
• Some drugs
• Stimulants such as tobacco, alcohol, sugary and/or caffeinated drinks
• The pain
• Noise and/or visual pollution

To improve the quality of sleep, it is important to implement health and diet habits that encourage the body and mind to slow down. These habits can be summarized in three main principles:

• Avoid stimulants
• Regulate exposure to light
• Create an environment conducive to sleep

Stimulants are substances that stimulate the central nervous system and make it more difficult to fall asleep. These include caffeinated drinks (coffee, tea, cola, etc.), alcohol, tobacco and certain drugs. It is therefore recommended to avoid consuming these substances in the second part of the day.

Light plays an important role in the regulation of biological rhythms, particularly the sleep-wake rhythm. Daylight stimulates the production of melatonin, a hormone that promotes sleep. Artificial light, on the other hand, can disrupt melatonin production and make it more difficult to fall asleep. It is therefore recommended to expose yourself to daylight as much as possible during the day and to limit exposure to artificial light at the end of the day.

The bedroom environment is also important in promoting sleep. The bedroom should be calm, dark and cool. It is also recommended to avoid eating or drinking in the bedroom, as this can create negative associations with sleep.

Here are some specific tips to improve sleep quality:

• Go to bed and get up at regular times, even on weekends
• Favor a calm activity before bed, such as reading, relaxation or meditation
• Avoid screens before bed because the blue light they emit disrupts melatonin production
• Sleep in a dark, calm and cool environment
• Take a lukewarm bath before bedtime, as body temperature naturally drops before falling asleep
• Avoid drinking too many fluids before bed, as this can lead to waking up at night to go to the bathroom
• Make sure you eat enough during the day, but have a light meal in the evening
• If sleep problems persist

If sleep problems persist, it is important to consult a doctor or sleep professional. Tests can be performed to identify possible medical causes of sleep problems.

Medicinal plants can be a valuable aid in improving the quality of sleep. They generally act by promoting relaxation and relaxation, which makes it easier to fall asleep and stay asleep. Here are some plants that can be used in evening herbal teas:

• Roman chamomile (Anthemis nobilis) and chamomile (Matricaria recutita) are plants with calming and sedative properties. They are also effective in relieving menstrual pain and digestive disorders.
• Valerian (Valeriana officinalis) is a plant with powerful sedative properties. It is often used to treat insomnia and anxiety.
• Passionflower (Passiflora incarnata) is a plant with sedative and anxiolytic properties. It is also effective in treating sleep disorders linked to stress and anxiety.
• The poppy (Papaver rhoeas) is a plant with sedative and anxiolytic properties. It is also effective in treating sleep disorders in children.
• Fragrant verbena (Lippia citriodora) is a plant with anxiolytic and sedative properties. It is also effective in treating sleep disorders linked to stress and anxiety.
• Lavender (Lavandula officinalis) is a plant with calming and sedative properties. It is also effective in relieving pain and inflammation.
• Marjoram (Origanum marjorana) is a plant with calming and sedative properties. It is also effective in treating sleep disorders linked to stress and anxiety.
• Hops (Humulus lupulus) is a plant with sedative and calming properties. It is also effective in treating sleep disorders linked to stress and anxiety.
• Linden (Tilia cordata) is a plant with sedative and calming properties. It is also effective in treating sleep disorders linked to stress and anxiety.
• Lemon balm (Melissa officinalis) is a plant with calming, sedative and antispasmodic properties. It is also effective in treating sleep disorders linked to stress and anxiety.
• Orange blossom (Citrus aurantium) is a plant with calming and sedative properties. It is also effective in treating sleep disorders linked to stress and anxiety.

If sleep problems persist, it is important to consult a doctor or sleep professional. Tests can be performed to identify possible medical causes of sleep problems.