For many, sleeping well comes down to a question of hourly volume. However, the reality is more nuanced.
“The quality of sleep depends on many factors beyond its simple duration: regularity of cycles, depth of restorative phases, absence of micro-awakenings and feeling of rest upon waking”first explains Dr. Kierzek, emergency physician and medical director of True Medical. If you’re feeling exhausted despite seemingly getting enough sleep, here are four, often overlooked, factors that could explain your condition.
The influence of genetics
Did you know that your biological clock is largely written in your genes? “30 to 80% of sleep variations are genetic. says Dr. Kierzek.
Genes dictate your chronotype (morning or evening), your real sleep needs or your predisposition to certain disorders such as insomnia. Although this factor is innate, better understanding your genetic heritage allows you to adapt your lifestyle accordingly.
Stress: a hormonal saboteur
Chronic stress is the number one enemy of recovery. By maintaining high cortisol levels, it prevents the natural switch to sleep neurotransmitters, such as serotonin. “This sympathetic hyperactivation causes micro-awakenings and too light sleep.notes the doctor. To remedy this, approaches such as cognitive-behavioral therapy or meditation are often recommended.
The key role of light
Light is the conductor of your internal clock. “Brightness inhibits melatonin via retinal ganglion cells. warns Dr. Kierzek. By exposing your eyes to blue light from screens in the evening, you shift your circadian clock. Tip: invest in anti-blue light filters or opt for warm lighting (< 2700K) at the end of the day.
Pathologies: when the body asks for help
Sometimes, sleep is interrupted by disorders that must be diagnosed. Sleep apnea, gastroesophageal reflux disease (GERD) or restless legs syndrome are common causes of sleep fragmentation. “GERD often causes people to wake up around 2-3 a.m.explains Dr. Kierzek. Appropriate medical care is therefore essential to regain peaceful nights’ sleep.
Get back to sleep with advice from Dr. Kierzek
To achieve better sleep, implementing sleep hygiene is essential. Here are our expert’s tips:
- Rebalance your clock. If necessary, melatonin supplementation (1-3 mg) may be useful, under medical advice.
- Take care of your environment. Maintain a room temperature between 16 and 18°C and absolute silence to help you fall asleep.
- Adopt a fixed routine. Stick to regular bedtimes and getting up times, even on weekends, to stabilize your biological rhythm.
- Know when to consult. Don’t stay stuck. “Consult if insomnia persists more than 3 times a week for 3 months or in case of excessive daytime sleepiness..
In conclusion, improving the quality of your sleep does not only require discipline, but a detailed understanding of your own functioning. By identifying these key factors, everyone can regain control over their nights to approach the days with renewed energy. Do not hesitate to speak to your doctor for personalized care.