Why is sleep disrupted at the start of the school year? What can be done to improve sleep?
Back to school and work are here, and this period is often accompanied by a decrease in sleep quality and duration. Why is sleep disrupted at the start of the school year? What factors influence sleep? How can we get back to restful sleep? That's what we'll try to clarify.
What is sleep?
Sleep is defined as “a decrease in the level of consciousness between two periods of wakefulness”.
Sleep is characterized by a significant decrease in alertness accompanied by muscle relaxation. Sleep is not homogeneous and is divided into cycles.
What are the different phases of sleep?
Sleep is an alternation of cycles composed of two phases: slow-wave sleep and REM sleep. Each cycle lasts 1 to 2 hours and is repeated 3 to 6 times per night. Slow-wave sleep is composed of several sub-phases of varying depths, characterized by partial muscle relaxation and a low level of consciousness.
REM sleep is a phase in which the brain is active; it's the phase where the eyes move under the eyelids, a phenomenon known as REM sleep. REM sleep is characterized by complete muscle relaxation and the presence of vivid dreams.
The duration of these different phases varies with age; the duration of REM sleep decreases with advancing age.
Why do we fall asleep?
Easy answer: when we're tired… Yes, but not only then. The body regulates sleep using various complex and complementary processes.
- Sleep is regulated in particular by the production of specific molecules during the day that participate in triggering sleep.
- The circadian rhythm imposes a rhythm on sleep. It lasts approximately 24 hours and is regulated by several processes such as:
- Clock genes (the most well-known of which is… “Clock”) or clock genes . This is a particularly complex system involving several genes and regulated by various factors such as melatonin, light information, food consumption… They are necessary for the regulation of sleep and other physiological functions.
- Melatonin , or the sleep hormone, is produced by the pineal gland at the beginning of the night. It promotes the onset of sleep. Its production is altered with age.
- Light information is received via the melanopsin cells of the retina. These cells provide information about the day/night cycle, and this information can be disrupted by late-night exposure to screens.
Why is quality sleep so important?
You've probably noticed that when you sleep poorly you're irritable, less productive, and feel foggy-headed. This is normal; sleep is essential for both physical and mental recovery.
It has been shown on numerous occasions that sleep deprivation or poor sleep quality leads to alterations in the functioning of the body, including:
- a decrease in concentration
- an impairment of learning abilities
- a loss of orientation
- an increase in irritability
- an increased risk of developing depression
- an increase in body weight
- an increased risk of developing type II diabetes
- alterations in the control of food intake
Sleep disturbances that accompany the start of the school year
Many adults suffer from sleep disorders. Some disorders are chronic, but others are episodic and can appear during specific events such as returning to school or work.
These specific disorders manifest as insomnia, disrupted sleep, non-restorative sleep, and nighttime awakenings. They are triggered by various factors such as stress, anxiety, changes in lifestyle, and prolonged and late-night exposure to screens.
Circadian rhythm disturbances can be responsible for these states, particularly when one has gone abroad with jet lag or when one has gradually shifted towards more nocturnal activities during the holidays.
The top sleep disruptors
Many factors can disrupt sleep; during the back-to-school period, the most common are:
- Stress and anxiety
- Excessive screen exposure
- Poor eating habits that can interfere with falling asleep
- The shift in the start of the night during the holidays.
How to improve the quality of your sleep as the start of the school year approaches?
A few simple measures can help restore quality sleep:
- Adopting regular sleep schedules : Going to bed and waking up at regular times promotes better quality sleep;
- Avoid stimulants : Avoid coffee, tea, sodas, and alcohol before bed.
- Create a sleep-friendly environment : Maintain a cool temperature as much as possible, which is more conducive to falling asleep. Keep the room dark and check the quality of the bedding; a worn-out bed is detrimental to sleep.
- Engage in regular physical activity : Physical exercise can help reduce stress and improve sleep quality; however, it is recommended to avoid exercising just before bedtime;
- Managing stress and anxiety : some people respond well to relaxation techniques, which can be very helpful. In other cases, consulting a healthcare professional may be advisable.
- Using appropriate dietary supplements is also a solution for overcoming these difficult periods
What if you are still exhausted?
Many people suffer from sleep disorders that significantly impair their quality of life and for which solutions are often complex. These include people with restless legs syndrome, hypersomnia, sleep apnea, and other sleep problems. If you suspect you have such a disorder or if your sleep difficulties become chronic, it is recommended that you consult your doctor, who can perform the appropriate examinations and, if necessary, refer you to specialized services that can improve your situation.
What can Phytocea do to help me get a good night's sleep?
At Phytocea , we understand that sleep disorders significantly impact quality of life. To improve sleep quality, we have developed ODodo , a 100% plant-based supplement that promotes falling asleep and sleep quality.
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