Sleep is vital for the body. It influences our behavior and well-being during the day. Yet 1 in 3 French people say they suffer from sleep disorders. To sleep better, you need to start by understanding your sleep. So how does sleep work? How can we get a good night's sleep? What are the best foods to optimize your sleep? Let's explore this together.
Sleep corresponds to a decrease in consciousness between two periods of wakefulness. It is characterized by a loss of vigilance, reduced muscle tone and partial preservation of sensory perception.
Sleep is a natural phenomenon. Everyone has their own needs. But in general :
As we age, the quality of our sleep diminishes, leading to a change in rhythm and nocturnal awakenings.
According to Santé Publique France, between 15% and 20% of the French population suffer from sleep disorders. The consequences of sleep deprivation or poor sleep are numerous, and vary over the long and short term. Weight, cardiovascular risk, fatigue, mood, memory, risk of depression and high blood pressure are all issues that can be influenced by sleep.
Melatonin is a small molecule synthesized in our brain, whose soporific action helps us fall asleep. Melatonin production increases at the end of the day, when light levels fall. It's the signal that it's almost time for bed! Its concentration in the blood rises to a peak around 3 or 4 a.m., then falls back to a minimum by the time it's time to get up.
But melatonin production can be delayed by external luminosity. In fact, light perceived by our retina is transmitted directly to our main internal clock, located in a part of the brain called the hypothalamus. The information is then relayed to the epiphysis, the small structure responsible for secreting melatonin. So, when we are exposed to too much light in the evening, this system sends the following message: "It's still daylight, it's not time to go to sleep, so there's no need to start producing melatonin ". That's why it's sometimes difficult to fall asleep after an evening in front of a TV screen, computer or telephone.
Melatonin also plays an important role in reproductive, cardiovascular, gastrointestinal and immunological functions.
Schematically, sleep corresponds to a succession of 3 to 6 successive cycles, each lasting 60 to 120 minutes. A cycle is itself made up of alternating slow-wave and REM sleep, each corresponding to a different cerebral activity.
The 3 phases of sleep are as follows:
Our diet has a direct influence on the quality of our sleep. That's why it's essential to have the right food intake throughout the day.
To achieve this, it is necessary to eat foods rich in tryptophan, an amino acid that cannot be synthesized by the body, facilitating the synthesis of melatonin and promoting sleep.
Some examples of tryptophan-rich foods:
Laboratoire Dielen has formulated, Nutrissome SPan innovative nutritional complex for rapid, long-lasting sleep*.
Nutrissome SP combines the Laboratory's patented bioactive marine peptides with L-tryptophan, melatonin, vitamins D3, B1, B2, B3, B5, B6, B9, B12, magnesium and zinc.
The unique galenic shape of Nutrissome SP tablets enables nutrients to be released under the tongue for rapid drowsiness and continuous release for long-lasting sleep without waking up at night.
*Melatonin helps reduce the time it takes to fall asleep
