{"id":76502,"date":"2024-03-06T09:22:00","date_gmt":"2024-03-06T14:22:00","guid":{"rendered":"https:\/\/olympe.com\/sleep-a-health-ally\/"},"modified":"2024-03-06T09:22:00","modified_gmt":"2024-03-06T14:22:00","slug":"sleep-a-health-ally","status":"publish","type":"post","link":"https:\/\/olympe.com\/en\/sleep-a-health-ally\/","title":{"rendered":"Sleep: a health ally"},"content":{"rendered":"<p><span data-contrast=\"none\">March 19 2024 marks International Sleep Day. We can\u2019t stress enough the importance of sleep, a vital requirement for our health and well-being, both physical and mental. It recharges our batteries, strengthens our immune system, protects our heart, stimulates our brain, regulates our mood and appetite and enhances our creativity. <\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335559739\":0,\"335559740\":240,\"469777462\":[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],\"469777927\":[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],\"469777928\":[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\"> <\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335559739\":0,\"335559740\":240,\"469777462\":[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],\"469777927\":[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],\"469777928\":[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\"> <\/span><br \/>\n<!--more--><br \/>\n<span data-contrast=\"none\">All too often, we tend to neglect sleep in our hyperactive and connected society. In 2024, we sleep on average one hour less than we did fifty years ago, with negative consequences for our quality of life. The norm for an adult is 7 to 9 hours&#8217; sleep a night, but in reality, it varies between 3 and 12 hours.<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335559739\":0,\"335559740\":240,\"469777462\":[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],\"469777927\":[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],\"469777928\":[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\"> <\/span><\/p>\n<p><b><span data-contrast=\"none\">Routine, an ally<\/span><\/b><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">To reap the full benefits of sleep, it\u2019s <\/span><span data-contrast=\"auto\">essential to follow good sleep hygiene. This includes maintaining regular sleeping hours, creating an environment conducive to sleep by reducing ambient noise and maintaining a cool temperature.<\/span> <span data-contrast=\"auto\">It\u2019s important to reserve the bedroom for sleeping, not for watching TV or working.<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<p><span data-contrast=\"auto\">It\u2019s ideal to reduce screen time to 1-2 hours before bedtime. Screens stimulate the brain and sometimes generate emotions that can prevent sleep. Prioritize more relaxing activities, such as reading <\/span><i><span data-contrast=\"auto\">journaling,<\/span><\/i> <span data-contrast=\"auto\">listening to music, doing breathing exercises or practicing meditation.<\/span> <span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<p><b><span data-contrast=\"auto\">Meditation for better sleep<\/span><\/b><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<p><span data-contrast=\"auto\">There are various meditation techniques to help you relax your body and mind before going to sleep. These include <\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Guided meditation: letting go and preparing for restful sleep<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Yoga Nidra\/yogic sleep: relieving stress and facilitating a state of complete relaxation<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Body scan: relaxing body and mind<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<\/ul>\n<p><b><span data-contrast=\"auto\">Tips for a better night\u2019s sleep<\/span><\/b><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Avoid alcohol, caffeine and nicotine<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">The ideal duration of a nap is 15-20 minutes, no more!<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Eat a balanced diet, including light suppers<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Exercise<\/span> <span data-contrast=\"auto\">at least 3 hours before bedtime<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{\"335552541\":1,\"335559684\":-2,\"335559685\":360,\"335559991\":360,\"469769226\":\"Symbol\",\"469769242\":[8226],\"469777803\":\"left\",\"469777804\":\"\uf0b7\",\"469777815\":\"hybridMultilevel\"}\" aria-setsize=\"-1\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">Be consistent so as not to affect your sleep cycle<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">If despite all your efforts, your sleep doesn\u2019t improve after a few weeks, don\u2019t hesitate to consult a health professional.<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<p><span data-contrast=\"none\">Have a good night\u2019s sleep!<\/span><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335557856\":16777215,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{\"201341983\":0,\"335551550\":6,\"335551620\":6,\"335559739\":0,\"335559740\":240}\"> <\/span><\/p>\n<p>By Roger Lemay<\/p>\n","protected":false},"excerpt":{"rendered":"<p>March 19 2024 marks International Sleep Day. We can\u2019t stress enough the importance of sleep, a vital requirement for our health and well-being, both physical and mental. It recharges our batteries, strengthens our immune system, protects our heart, stimulates our brain, regulates our mood and appetite and enhances our creativity.<\/p>\n","protected":false},"author":10,"featured_media":76498,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wds_primary_category":0,"footnotes":""},"categories":[202,161],"tags":[],"class_list":["post-76502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-well-being"],"acf":[],"_links":{"self":[{"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/posts\/76502","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/comments?post=76502"}],"version-history":[{"count":0,"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/posts\/76502\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/media\/76498"}],"wp:attachment":[{"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/media?parent=76502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/categories?post=76502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/olympe.com\/en\/wp-json\/wp\/v2\/tags?post=76502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}