Health and Lifestyle Habits

Better Sleep Through Difficult Times

Waking up frequently during the night can be frustrating, but simple strategies can help improve sleep quality and continuity. Avoiding caffeine and heavy meals before bed, practicing deep breathing or visualization, and keeping a journal nearby can calm the mind and promote rest. Additionally, adjusting your sleep environment, such as optimizing your mattress, pillow, or sleep apnea device, can make a significant difference in helping you stay asleep and wake up feeling refreshed.

Littérature scientifique associée

Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77, 59–69.
- Kishi et al. (2017) show that individuals with longer sleep durations have better sleep continuity, suggesting that sleep stability plays a crucial role in extending total sleep time.
Kishi, A., Kishi, A., Kishi, A., Van Dongen, H. P. A., Natelson, B. H., Bender, A. M., Palombini, L., Bittencourt, L., Tufik, S., Ayappa, I., & Rapoport, D. M. (2017). Sleep continuity is positively correlated with sleep duration in laboratory nighttime sleep recordings. PLOS ONE, 12(4).
- Baranwal, Yu, and Siegel (2023) emphasize that basic sleep hygiene interventions—like regular schedules, avoiding caffeine, and limiting screen exposure—can significantly enhance sleep continuity and overall health.