Who hasn't ever wanted to stay a little longer, or even a lot longer, snuggled up in bed when the alarm clock rings louder than ever? As tempting as it may seem, it's actually a very bad idea, one to forget for the sake of your precious sleep. Because to make falling asleep easier, nothing beats adopting a regular sleep schedule. This good habit helps our bodies anticipate and more easily program the mechanisms that will allow us to fall asleep. But remember that we are not all equal when it comes to sleep, whether it's the number of hours needed per night or the ideal bedtimes and wake-up times.
These individual variations are manifested by the fact that some people will need and want to go to bed and wake up early, while others will be more energetic in the evening and prefer a late start. But knowing your sleep needs isn't enough to make it easier, because the other essential rule is to avoid excessively variable bedtimes and wake-up times. It's best to get up at the same time every day to maintain a synchronized sleep/wake cycle, much to the chagrin of weekend sleep-ins. They are therefore advised against delaying their wake-up by more than two hours compared to their usual sleep duration, even if it means taking a nap in the early afternoon.
Furthermore, sleeping in can lead to a disruption of our internal clock, resulting in delayed sleep on Sunday night and the risk of a very difficult awakening on Monday morning. Keep in mind that maintaining a regular schedule is even more important for waking up than for going to bed, because it's at this time that the body is exposed to light, a necessary signal for resetting the internal clock. And if a chronic desynchronization develops between our biological rhythms and those of our environment, beware of more serious sleep disorders that should not be ignored, such as excessive daytime sleepiness.
Speaking of desynchronization, jet lag affects those who fly and cross multiple time zones. Once you arrive at your destination, recommendations for ensuring a good night's sleep differ depending on the direction of travel: East or West. If you're traveling east, expose yourself to plenty of natural light in the morning, and if you're traveling west, expose yourself to sunlight in the late afternoon to delay bedtime. As for daylight saving time, although it should soon disappear in Europe, it's possible to help your body adapt to the new time by maintaining a regular sleep schedule before and after the change and by eating regularly.
In any case, remember that an ideal night's sleep is one that leaves you feeling refreshed and productive the next morning.
 Alexandra BRESSON & Pascale Pommier de Santi
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22/11/2023 | 
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