Research from Harvard University emphasizes that sleep is crucial to mental health, noting that sleep deprivation can lead to irritability, stress and an increased risk of mood disorders such as anxiety and depression. Moreover, chronic insomnia is linked to a higher likelihood of developing these mental health problems.

Similarly, the University of Michigan School of Public Health stresses that getting a good night's sleep is essential for maintaining good basic mental health. It reports that a single night of poor sleep can significantly affect mood, and that chronic poor sleep quality is associated with conditions such as depression and anxiety. This bidirectional relationship means that mental health problems can also affect sleep, creating a cyclical impact on overall well-being and health.

Several factors can disrupt their sleep, as we'll see in this article. Bad habits have a harmful impact on our sleep-related health, such as night-time screen use, which directly affects sleep.

Sleep is key to good health. It helps our bodies to function properly and maintain their energy levels. Children aged 6 to 12 need 9 to 12 hours of sleep, while adults generally need seven to eight hours to recover. But there are many factors that can hinder our sleep. These obstacles are the enemies of sleep, which we will explain in this article.

Key findings

• Sleep is essential for health and well-being
• Many factors can disrupt sleep
• Identifying and eliminating these "sleep enemies" is crucial
• Good sleep hygiene restores quality sleep
• Understanding the specificities of children' s and teenagers ' sleep is important
• Sleep deprivation affects creativity and efficiency at work
• Screens disrupt young people's sleep
• Room temperature influences sleep health

Understanding sleep

Before talking about the enemies of sleep, it's important to understand how sleep works, and in particular what its phases are.

Sleep cycles

A complete sleep cycle lasts around 90 to 120 minutes and is repeated 4 to 6 times a night. It is made up of several interrelated phases, each with its own function.

Generally speaking, a sleep cycle is made up of 4 phases.

Human sleep is divided into several phases that are repeated in cycles throughout the night. Here's a description of the different sleep phases

The 4 phases of sleep

Phase 1: Light sleep (NREM1)

• Description: This phase is the transition between wakefulness and sleep. It usually lasts a few minutes.
• Characteristics: Eye movements are slow, muscles begin to relax, and it's easy to wake up during this phase.

Phase 2: Light deep sleep (NREM2)

• Description: Represents approximately 50% of the total sleep cycle.
• Characteristics: Body temperature drops, heart rate slows and eye movements cease. The brain begins to produce "sleep spindles", rapid bursts of cerebral activity.

Phase 3: Deep sleep (NREM3)

• Description: This phase is also known as slow-wave or delta sleep.
• Characteristics: Brain waves are very slow (delta waves). This is the most restorative phase of sleep, essential for physical recovery and strengthening the immune system. Waking up is more difficult during this phase.

Phase 4: Paradoxical sleep (REM)

• Description: This phase is characterized by rapid eye movement (REM).
• Characteristics: Brain activity is high, resembling that of a waking state. The majority of dreams occur during this phase. Muscles are almost completely paralyzed to prevent dream actions from being physically carried out. REM is crucial for memory consolidation and mood regulation.

Common sleep disorders

In addition to the 6 main enemies of sleep, other problems can arise. For example, changing your rhythm at the weekend can be disruptive. Lack of sleep education, sleep apnea , or poor knowledge of sleep cycles complicate rest. This can lead to difficult nights and a lack of energy.

Breaks in rhythm

Changing our rhythm at weekends, like sleeping in late, can throw our bodies and our sleep out of kilter.

Lack of sleep education

Not knowing about sleep can lead to sleep problems. Understanding sleep and its stages is essential for a good night's sleep.

Sleep apnea

Sleep apnea affects the quality of sleep and can have adverse health consequences. It's important to consult your doctor if you have any doubts about what to do if you suffer from sleep apnea.

Disruption of natural rhythms

Maintaining a regular sleep cycle is crucial to a good night's sleep. Changes in work schedules or travel can disrupt our internal clock. This affects our mental and physical health.

The impact of sleeping in late on the sleep cycle

Sleeping late at the weekend may seem like a good way to catch up on missed sleep. But it can actually disrupt our sleep cycle. Research shows that it causes effects similar to jet-lag, damaging our sleep. So it's essential to keep the same bedtime and wake-up times, even on days off.

The importance of an early bedtime for young people

Early bedtime is crucial for teenagers and young adults. It helps maintain a healthy sleep cycle and improves their cognitive and emotional performance. What's more, the immune system needs a calm, resting body to regenerate. That's why it's recommended, as in certain Ayurvedic currents, to go to bed no later than 9:30 in the evening, so that the immune system can proceed to optimal regeneration.

Going to bed early also reduces mood disorders and increases energy during the day.

Problem	Impact on sleep quality	Management strategies
Circadian rhythm disorders	Affect cognitive decline, depression, anxiety disorders and stress	Chronotherapy, light therapy
Travel and jet lag	Symptoms more severe on journeys eastwards	Gradual adaptation to the new time zone

The data show the importance of taking steps to manage our biological rhythms. This helps us to maintain a good quality of sleep despite the challenges.

Exposure to screens before bedtime

Using screens long before bed is detrimental to the sleep cycle.

It's probably public enemy number 1 of our sleep: cell phones and TV in the bedroom, not to mention tablet and computer screens.

These are sleep disruptors, sending out erroneous signals that impact on sleep quality and depth.

The recommendation is as follows, to have a lasting and profound impact on the quality of one's sleep:

• No screens of any kind 1 hour before bedtime
• No screen at all the hour after waking up in the morning

Teenagers spend an average of 6 hours a day in front of screens. These devices emit a blue light that reduces melatonin production, preventing them from falling asleep and is actually very toxic to health.

Light from screens varies according to intensity and type. Smartphones emit between 5 and 20 lux. Computers and televisions can emit up to 100 lux. This light is detrimental to sleep, delaying bedtime and reducing the quality of the night.

Experts advise limiting the use of screens in the evening. Instead, choose relaxing activities such as reading or listening to soft music. This helps to improve sleep by promoting rapid drowsiness and deep sleep. It's also important to keep the bedroom dark and screen-free for better rest.

Screen type	Lux emitted	Impact on melatonin
Smartphone	5-20 lux	Delayed onset of sleep
Tablet	29-40 lux	Delayed melatonin production
Computer/TV	50-100 lux	Increased sleep latency

Adopting these changes can reduce wake-up fatigue and improve well-being. Limiting exposure to blue light promotes a better sleep cycle. Essential for a healthy lifestyle

Eating and digestion disorders

The quality of our diet affects how well we sleep. Eating foods rich in tryptophan, such as nuts or fish, can help you fall asleep. This increases serotonin, essential for good sleep.

Effects of late meals on sleep quality

A meal rich in protein or fat before bedtime can disrupt sleep. This increases body heat, causing difficulty in falling asleep and night-time awakenings. It's best to eat dinner three hours before bedtime to avoid these problems.

Eating before going to bed, or shortly before, can have a detrimental impact on our sleep. In fact, if we eat before going to bed, we activate our digestive functions, which use up a lot of energy. This energy will be used to digest, instead of being used for restorative and regenerative functions.

Alcohol affects the quality of our sleep

Alcohol disrupts sleep by altering its various phases. Firstly, it may help you fall asleep more quickly, but it reduces the overall quality of sleep. Alcohol tends to suppress REM sleep, essential for mental recovery and memory consolidation. It can also fragment sleep, causing frequent awakenings during the night. What's more, as alcohol is metabolized, it can cause a rebound in wakefulness, especially during the second half of the night. Finally, alcohol consumption before bedtime is associated with increased sleep disturbance and daytime sleepiness symptoms.

The 3-2-1 rule

There is a rule called 3-2-1 which consists of applying the following behaviours in order to have a positive impact on your sleep:

• 3: Stop eating 3 hours before going to bed. This is to ensure that we don't find ourselves digesting during bedtime or sleep.
• 2: Stop drinking 2 hours before going to bed.
• 1: Stop watching screens 1 hour before going to bed. Screens have an impact on the regulation of circadian cycles and send contradictory information to the pineal gland, which is responsible for secreting the sleep hormone melatonin.

The bedroom: an ideal environment

Creating an ideal sleeping environment is essential. This includes controlling light, noise and temperature. These elements help ensure continuous, restorative sleep.

The glycemic index of meals is important for sleep. Eating foods with a low glycemic index at dinner keeps blood sugar stable. This prevents blood sugar spikes that disrupt sleep.

Lack of darkness in the bedroom

The lack of darkness sends signals to our pineal gland, which reduces the secretion of the sleep hormone and thus the quality of sleep, with the risk that sleep may be superficial or that we may be woken up.

There are other elements to consider in the bedroom to promote quality sleep, not least the temperature.

The right environment for a good night's sleep

The environment we create before and during sleep is important and influences sleep quality. That's why it's important to prepare for sleep and to have a cool, dark room.

Room temperature

Room temperature plays a crucial role in sleep. If it's too high or too low, it can disturb him. Maintaining the right temperature is essential for a good night's sleep. It's generally recommended that the bedroom be cooler than the rest of the house.

The choice of lighting influences

The choice of lighting has an influence, even more so in the bedroom. That's why it's important to choose warm, soft, low-intensity lights, so as not to send incoherent signals to the conductor of our sleep: the pineal gland.

Modern artificial lighting

The choice of lights we have in our apartment influences the quality of our sleep, especially LED lights, which are hormone disruptors.

It's not uncommon to find cold, intense LED lights in homes, which send contradictory signals to our pineal gland and thus have a detrimental effect on our sleep.

What's more, these lights are often very bright, which means that our pineal gland interprets it as daytime and therefore not the right time to secrete for bed.

Gradually reduce brightness intensity

There are devices that gradually regulate the intensity of light to reduce it, preparing us and our functions for the gradual transition from day to night mode.

Don't hesitate to set up this kind of system, with inexpensive adapters that can be configured to suit your schedule.

The impact of blue light on our health

The blue light emitted by our technological tools has an impact on our health and is highly toxic. Apple and Android cell phones, as well as computers, have applications that filter blue light, although this does not completely eliminate it. To reduce the impact on your health, we recommend that you keep this filter active at all times, even during the day.

Stress and anxiety: obstacles to restful sleep

Stress and anxiety are often the main enemies of quality sleep. They disturb us at night and prevent us from falling asleep. They can even cause or aggravate problems such as insomnia and sleep apnea. It's crucial to know that we need 7 to 8 hours of sleep a night to regenerate.

Yoga and meditation can help improve our sleep. They reduce stress and anxiety, which are essential for restful sleep. The following article goes into more detail on the effects of meditation on sleep:"Meditation and sleep: how to sleep better thanks to regular practice".

Sophrology is effective in reducing stress and anxiety. A 2021 study showed its effectiveness against insomnia. The Revue de Médecine du Sommeil highlighted its positive impact in 2020. These techniques help reduce night-time awakenings and dependence on sleeping pills.

It's a good idea to practice these exercises regularly. It strengthens our ability to manage our emotions and promotes a calmer mind for a deep sleep and restful sleep.

A sleep cure

As discussed in the article Cure of sleep : find a sleep It's possible to get back to a good night's sleep, but to do so it's important to get rid of the enemies of sleep and put in place the right sleep-enhancing practices.

Creating sleep routines

In the same way as we do for our children, routines serve to create a habit and an important inner security when it comes to finding sleep. Sleep is not a state we induce, but rather a letting go of the night, hence the importance of being relaxed.

Bedtime habits and rituals

We've seen what the enemies of sleep are, and we wanted to talk to you about elements that promote sleep, such as having bedtime habits and routines. These can be of several kinds, such as :

• Take a hot shower to relax and unwind
• Read a book before going to bed
• Practice breathing to activate the vagus nerve
• Practicing meditation, as we discuss in Meditation and sleep: how to sleep better thanks to regular practicewhich explains the real impact of these techniques on sleep.

Find your own ritual and routine, and try to do it always at the same time, so that you always go to bed at the same time and create a habit that benefits your sleep.

The impact of the last hour before bedtime

Studies have shown that our brain will process what it did last before going to bed. So this means that if I watch a violent series, I'll be processing violence while I sleep, which won't be as restorative as if I have a gentle, pleasant activity. You've all experienced that violent series on Netflix where you watch late-night TV, and practically go to bed on the latter activity. In the morning, as soon as you wake up, you dive back into the series, which shows you that your brain hasn't disconnected from the night.

So be careful what you do before bed, and opt for gentle, pleasant activities that will have a positive impact on your brain and your sleep.

Little or no contact with sunlight

The sun plays a vital role in the proper functioning of our pineal gland, starting in the morning. It is recommended that the first light we receive should be daylight. A common practice among people aware of this impact is to go to the window in the morning, open it and look outside for 1 to 5 minutes.

There are also practices such as sun gazing that should be carried out with care, because if they're done incorrectly, they can cause damage to our eyesight and retinas.

In the morning, sunlight stimulates the pineal gland to optimally regulate the day-night circadian cycle, so that in the evening, when it's time to go to sleep, we're ready for a balanced night's sleep.

Herbal sleep enhancers

If the various elements you've put in place don't produce satisfactory results, you can supplement yourself with herbs, naturally, to promote good sleep.

There are a variety of medicinal plants that can help us relax, loosen up our nervous system and help us find that internal state of relaxation that makes it easier to get a good night's sleep. Like passionflower, we tell you all about it in the article What are the benefits of passionflower?and valerian, but also other less well-known products such as cocoa or Tatwa combinations, which you can find at Homeopathy and sleep.

Conclusion

Sleep is crucial to staying healthy and feeling good, since we devote around a third of our lives to it. But many things can interfere with our sleep, making it difficult to obtain. Over the years, more and more people are experiencing sleep problems.

Identifying and combating the 6 main enemies of sleep is essential for good rest and healthy sleep habits.

These enemies can also have an impact on dreams, which have such important therapeutic virtues and purposes, according to ancestral knowledge and indigenous communities who use dreams for therapeutic purposes.

By adopting good sleep practices, we can improve our nights and recover properly. The quality and duration of sleep depend on a number of factors specific to each individual.

Understanding these challenges and the importance of sleep helps us develop good habits. A good night's rest isn't just about feeling good, it's essential for fighting disease.

Sleep hygiene is therefore essential for overall health and well-being.

To sum up, the most important enemies of sleep are..:

• Eating late at night before going to bed
• Alcohol affects the quality of our sleep
• Lack of darkness in the bedroom
• Modern artificial lighting
• Screens such as cell phones, tablets, computers and televisions
• Little or no contact with sunlight

FAQ

What are the main enemies of sleep?

There are many enemies, such as alcohol, which reduces the quality and depth of sleep, eating late before bedtime, having a bedroom that is not completely dark, white lights such as LEDs, and various screens such as cell phones, tablets, computer screens and televisions.

As far as screens are concerned, there are applications that filter blue light and thus reduce the impact it can have on health.

How does insomnia affect our general well-being?

Insomnia can cause chronic fatigue and diminished concentration. It can also increase irritability. In addition, it can affect the immune system and other aspects of long-term health.

What role does the environment play in sleep?

A sleep-friendly environment must be created to promote deep sleep. This includes a totally dark room, with a temperature lower than that of the home in general. It's also advisable to take care of the living environment with warm, soft lighting, and to dim the lights as bedtime approaches.

Focus on creating a quiet space and setting up bedtime routines.

How do stress, anxiety and emotional insecurity affect sleep?

Stress and insecurity can also affect sleep. An anxiety-inducing environment can disrupt sleep in both children and adults.

Listening, reassurance and stress management are essential to guarantee peaceful sleep.

What are the other common sleep disorders?

In addition to the 6 main enemies, there are other problems. Jet lag, lack of sleep education, nocturnal apnea and misunderstanding of the sleep cycle.

It's important to be aware of these problems in order to have good sleep hygiene.

Is there a link between sleep apnea and weight problems?

Yes, obesity increases the risk of sleep apnea. Excess weight can narrow the airways, causing breathing to stop during sleep.

Source links

• Inserm, Sleep - Shedding light on our nocturnal activity: https://www.inserm.fr/dossier/sommeil/
• University of Michigan, Why sleep is so important to your health: https://sph.umich.edu/pursuit/2020posts/why-sleep-is-so-important-to-your-health.html
• Harvard Medical School, Sleep and Mood: https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-87