The end of the year break can serve as a test to improve your sleep hygiene. On his Instagram account, Professor Pierre Philippe, head of the department of sleep medicine at the University Hospital of Bordeaux, offers three tips for making peace with the pillow.
Busy schedules, alcohol-heavy meals, a series of family get-togethers…the winter holidays are notoriously the least relaxing of the year. But a few days off in December (two weeks for the lucky ones) can still be used as a research field to review your sleep hygiene, adopt new reflexes, and thus start the month off on the right foot. January In a video posted on his Instagram account on December 27, Professor Pierre Philippe, head of the department of sleep medicine at the University Hospital of Bordeaux, offers three tips for learning to sleep again during the holidays.
Wake up at the same time every day
Doctor, author of several works on sleep, including Learn to sleep again to be healthy (1), recommends first learning to better manage time spent in bed. In the absence of professional restrictions, he recommends deciding on your preferred wake-up time (some are in the morning, others in the evening). Then he notes: “Give yourself the ideal length of time in bed that will allow you the most regular sleep, do at least a week or two to really find your feet.”
To sleep well, good sleep hygiene is essential, and this requires respecting the rhythm. In practice, Professor Pierre Philippe recommends deciding on a time to wake up and waking up at the same time every day for at least 10 days. “This will give you the opportunity to retrain your biological clocks, which will facilitate your sleep schedule,” informs the doctor. This well-known biological clock, located in the brain, controls an individual’s wake-sleep schedule and determines the best period of sleep within a 24-hour period. It defines us as night owls or night owls and is itself determined by various factors such as lightness, daily physical activity, work performed, body temperature, production of certain hormones such as melatonin…
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Finally, Professor Pierre Philippe recommends taming the environment. “In the morning, as soon as you wake up, appear in the light (naturally, Editor’s Note) and don’t delay […] going out to buy a croissant to combine very early physical activity with exposure to light. It will strengthen your clocks and also allow you to attack the day with much more energy,” he informs. It remains only to try.
(1) Learn to sleep again to be healthyby Professor Pierre Philippe, (Ed. Albin Michel), €19.90.
Source: Le Figaro
