The duration of sleep varies depending on your physical condition and age.
On average, an adult needs 7 to 9 hours of sleep per night to stay healthy.
However, many people suffer from sleep disorders that affect their quality of life.
Discover our tips to naturally improve your sleep.
Understanding sleep cycles
Sleep consists of several cycles lasting approximately 90 minutes, each comprising different phases:
- Light sleep: transition phase between wakefulness and deep sleep
- Deep sleep: physical recovery phase
- REM sleep: mental recovery and dreaming phase
Quality sleep involves going through several complete cycles per night.
Causes of sleep disorders
Sleep disorders can have many causes:
- Stress and anxiety
- Poor sleep hygiene
- Caffeine or alcohol consumption
- Screen exposure before bedtime
- An unsuitable sleep environment
- Underlying health problems
Natural remedies to improve sleep
Melatonin
Melatonin is the sleep hormone naturally produced by our pineal gland.
Its production is stimulated by darkness and inhibited by light.
Melatonin supplementation may help regulate the sleep-wake cycle, particularly in cases of jet lag or mild insomnia.
Valerian
Valerian is a plant with recognized sedative properties.
Studies have shown that it may help reduce the time it takes to fall asleep and improve sleep quality.
Passionflower
Passionflower is a plant with anxiolytic and sedative properties.
It may help reduce anxiety and promote sleep.
Magnesium
Magnesium plays an important role in sleep regulation.
A magnesium deficiency can cause difficulty falling asleep and nighttime awakenings.
Magnesium supplementation may help improve sleep quality.
Lemon balm
Lemon balm is a plant with soothing and relaxing properties.
It can be consumed as an herbal tea before bedtime to promote relaxation and sleep.
Lifestyle tips for better sleep
Maintain a regular sleep schedule
Going to bed and getting up at regular times, even on weekends, helps stabilize your biological clock.
Create an environment conducive to sleep
- Keep the bedroom cool (18-20°C)
- Darken the room
- Reduce noise disturbances
- Use your bed only for sleeping
Avoid sleep disruptors
- Limit caffeine after 2 p.m.
- Avoid alcohol in the evening
- Turn off screens 1 hour before bedtime
- Avoid heavy meals in the evening
Practice relaxation techniques
Meditation, cardiac coherence, or deep breathing may help reduce stress and promote sleep.
Our recommended sleep routines:
