How can you specifically improve the quality of your sleep?

REM sleep, why is dream time so important?

REM sleep is often associated with dreams, and for good reason: it is the time of night when they are most present. If you remember your dreams, they took place during REM sleep. But why is it often said that this phase is extremely important during sleep?
The main role of REM sleep is in the development of the nervous system and memory. It is in this phase of sleep that memory storage is most active. A good night's sleep is often a good REM sleep.
A good day often starts with a good night. Poor sleep can cause drowsiness, fatigue, irritation, and other more serious long-term health problems.
So how can you avoid insomnia, improve your sleep and make every night a complete battery recharge?

Adopting the right habits to improve your sleep (REM, but not only)

We all want to sleep well, but many people find their night impaired by sleep disorders. Paradoxical, isn't it? Fortunately, there are solutions.
Among our tips for improving sleep at night and reducing sleep disturbances, there are a few good habits to know (among others):

• Go to sleep at regular times: regular sleep schedules allow the body's (and the brain's) biological clock to regulate itself properly;

• Don't go to sleep too late at night, as this can upset our sleep patterns;

• Do as much physical activity as possible during the day and have an active lifestyle in general (without going overboard: it's difficult to get to sleep when you're exhausted, it's paradoxical…)

• Don't look at the clock after going to bed (it will only stress you out and delay sleep even more!) ;

• Avoid screens in the evening, if possible 1 hour before going to sleep;

• Limit alcohol and other drugs that affect sleep quality;

• Do not eat too much fat or too much sugar (in short, too heavy) in the evening.

Less-known tips for the best sleep

Get enough sunlight during the day

Too little exposure to light during the day can throw off your biological clock. It's all about hormones, as is often the case! Melatonin is the source of good sleep, but it is produced during the day by light. A few minutes of exposure during the day is enough, but it is crucial for a successful night.

Getting the right equipment to sleep well

It may seem obvious, but the quality of the mattress and pillows play a big role in sleep, the fight against sleep disorders, and good health. As well as causing pain when they are of poor quality, they can harm your night!

Getting enough sleep is the best advice we can give you

Every morning the alarm clock rings and you have trouble waking up. Do you think this is normal? No, it means that you don't sleep enough, like many people! In 2019, a study by Santé Publique in France showed that people have become accustomed to sleeping less than 7 hours a night… even though this is the minimum recommended duration for quality sleep.
The duration of sleep is indeed very important: a minimum of 7 hours allows all the cycles to take place during the night and to let each phase follow one another, until REM sleep (you know, the ones punctuated by dreams).

The importance of air quality, noise, and temperature for good sleep

Just like outdoor air pollution, indoor air pollution can cause sleep disturbances, as revealed by an American study published in the medical journal American Thoracic Society a few years ago. Sleep apnea could be caused by poor air quality.
A high concentration of nitrogen dioxide or fine particles in the bedroom can affect the quality of your sleep. What if the night is no longer restful? Air quality at home can be improved by efficient ventilation and airing to effectively renew the air.
Indoor pollution also has other adverse effects on general health. So it's best to tackle it during the day and at night.
But that's not all: temperature also plays a big role in the quality of sleep. It is recommended to maintain a temperature of about 16 to 18 degrees to sleep well at night. Doesn't that sound like a lot? But the National Sleep Institute says so!
Finally, noise pollution also affects the quality of sleep (and health in general). A good night's sleep is also a quiet night, without disturbing noises every 30 minutes. If noise disrupts your sleep cycles, your brain cannot do its job properly.

People now sleep an average of 6 hours and 42 minutes a night. Don't do that! Sleep is important to ensure that you have a good day and stay healthy. A good night's sleep is also essential to maintaining an active lifestyle! Now you know what to do.