Have a Good Night’s Sleep

Sleep issues are very common today; Especially in our modern society; Due to depressive disorders, high exposure to technology, constant stress, and continuous stimulation.

It is often said that depression is the illness of this century, but sleep disorders are closely linked to it. We often experience sleep problems when we are depressed, and poor sleep can also worsen depression. The two are deeply interconnected.

Technology; Such as Smart-phones, Computers, Televisions, and exposure to Blue light; Greatly affects our sleep. Stress and poor diet, particularly junk food, also play major roles.

Sleeping medication can help in severe cases by making it easier to fall asleep, but such drugs are generally not recommended for long-term use by healthcare professionals. This is because they often disrupt natural sleep cycles, reduce sleep quality, and mask the underlying cause of the sleep problem.

In some cases, food intolerances or allergies may be the root cause of sleep issues. The digestive system plays a major role in our nervous system and brain function, and poor eating habits can significantly affect our sleep.

While medication might help us fall asleep, it may also conceal underlying problems such as dehydration, dietary imbalances, or food sensitivities. Therefore, it is important to consider all contributing factors.

Tips for Better Sleep

There are many things to consider if we want to improve the quality of our sleep:

As recommended in many books, it’s important to reduce blue light exposure at least two hours before bedtime.

Fortunately, new screen technologies now include blue light reduction features, and you can also install blue light filters or use screen protectors available online.

Bedroom Environment

• Reserve the bedroom exclusively for rest and sleep.
• Create a cosy atmosphere with warm lighting to help your body relax.
• Avoid stimulating activities before bed; opt for calming ones, such as reading a book.

Diet & Hydration

• Maintain a healthy dinner routine—avoid heavy or oily meals in the evening.
• Stay well-hydrated during the day, but reduce fluid intake after 5 or 6 p.m. to minimise night-time awakenings.

Diet & Chrono-Nutrition

In France, there is an insightful book by Jean-Marie Bourre, who introduces the concept of Chrono-Nutrition.

His research shows that there are optimal and less optimal times of day to eat certain types of food.

For example:

• In the morning, some cultures prefer a sweet breakfast, while others favour a savoury one. Bourre explored which option is more beneficial for the body.
• He also examined which foods are best before bedtime. For instance, eating very oily meals in the evening can lead to poor digestion and disrupted sleep.

You may also find Laurent Chevalier’s book Je vis avec une maladie auto-immune useful, as it includes meal planning advice and guidance on what is healthiest to eat for breakfast, lunch, and dinner.

It’s a sort of Schedule plan for French Meal preparation each day of the week (These meals include starter, meal, cheese and little dessert) : French Original Version: Translated : (Link).

If we do not eat enough during the day and engage in physical activity, this is often the reason we experience poor sleep. A lot of physical activity can tire us out physically and reduce mental stress, but it also increases physical stress. Our bodies need adequate food and energy to recover properly.

This sample weekly menu is designed for a normal activity level. You should adjust your meals if your physical activity increases.

Advice to fall a sleep at night : (From ChatGPT) :

To sleep better at night, focus on optimizing your habits, environment, and mental state. Here’s a comprehensive guide based on science-backed strategies:

1. Set a Consistent Sleep Schedule

• Go to bed and wake up at the same time every day, even on weekends.
• Helps regulate your circadian rhythm.

2. Create a Bedtime Wind-Down Routine

• Dim lights 1–2 hours before bed.
• Avoid screens (phones, tablets, TVs) at least 1 hour before sleep—blue light disrupts melatonin.
• Try relaxing activities:
  • Reading (paper book)
  • Meditation
  • Gentle stretches
  • Listening to calming music or nature sounds

3. Optimize Your Sleep Environment

• Cool, dark, quiet room (ideal temperature: 60–67°F / 15–19°C)
• Use blackout curtains or a sleep mask
• White noise machine or earplugs if noise is a problem
• Invest in a good mattress and pillow

4. Watch What You Eat and Drink

• No caffeine after 2 PM (coffee, tea, soda, chocolate)
• Avoid alcohol before bed—it disrupts sleep quality
• Avoid heavy meals 2–3 hours before bed
• Stay hydrated, but limit water 1 hour before sleeping

5. Exercise Regularly—but Not Too Late

• Aim for 20–30 minutes a day, even walking helps
• Avoid intense workouts within 2–3 hours of bedtime

6. Manage Stress and Anxiety

• Try journalling to offload your thoughts
• Use breathing techniques like 4-7-8 breathing
• Consider mindfulness or apps like Calm or Headspace

7. Use Supplements Cautiously (if needed)

• Consider melatonin (0.5–3 mg), magnesium glycinate, or L-theanine — but check with your doctor first.
• Avoid relying on sleeping pills long-term.

8. Avoid These Common Mistakes

• Using your bed for work or TV (train your brain to associate it with sleep)
• Napping too long or late in the day (limit to 20–30 min before 3 PM)
• Checking the clock constantly if you wake up at night

If You Can’t Fall Asleep After 20–30 Minutes:

• Get out of bed
• Do a calm, non-stimulating activity in dim light (like reading)
• Return to bed only when you feel sleepy