Sleep is a vital need for all living beings and many factors can disturb its quality. 

Lack of sleep can have varying degrees of impact on daily life and can even have a long-term impact on health.

We give you all the advice to find a healthy quality sleep.

What is our biological clock called? 

Melatonin, the sleep hormone:

Under the influence of the hypothalamus, melatonin is synthesized by the pineal gland according to the darkness. Melatonin prepares the body for sleep and plays an important role in our circadian rhythm.

During the day, melatonin circulates in low quantities in the blood. As the intensity of natural light decreases, the level of melatonin in the blood will increase, until it reaches its maximum between two and four o'clock in the morning.

Serotonin, the happiness hormone:

Serotonin will also need light to fulfill its role properly. 

This neurotransmitter is involved in the regulation of the circadian cycle, but also in hemostasis, digestion and mood management.

Serotonin is also the precursor of melatonin. The level of serotonin in the blood decreases, when the blood level of melanin increases, and vice versa.

What is the impact of the lack of light on our sleep? 

We can think that since the level of melatonin becomes high with the lack of light, we sleep better in autumn or winter, when the days are shorter and greyer. 

But this is not the case. In fact, the lack of serotonin will cause stress and a drop in morale which can have a negative impact on sleep.

In addition, since melatonin levels are also high during the day, we feel more tired and become more sedentary. 

We therefore tend to reduce or stop our sports and outdoor activities, losing the benefits of good physical fatigue, in addition to the mental well-being that these activities provide.

Sleeping well means eating well

The quality of our diet, but also the composition and rhythm of our meals will influence our sleep. Some nutrients will act directly on the synthesis of certain neurotransmitters, such as melatonin, serotonin, dopamine or endorphins.

• Tryptophan is an amino acid that is involved in the synthesis of serotonin. It is found in eggs, bananas, meat and poultry, fish, nuts, almonds, dates, pineapple, lettuce, brown rice, milk and brewer's yeast.
  
  
• Magnesium and vitamin B6 will also be associated with tryptophan, which cannot do the job alone. Magnesium is found mainly in seafood, cocoa, almonds, ... Vitamin B6 is naturally present in potatoes, fresh green vegetables, fruits (except citrus fruits), poultry, lentils,...
  
  
• The omega 3 will also have their role to play on the functioning of the brain, in particular because they increase the sensitivity of the receptors of neurotransmitters. They are mainly found in fatty fish (salmon, mackerel, sardines, tuna, ...), seafood (mussels, scallops, oysters, ...), ...
  
  
• To facilitate digestion and improve the quality of the food, industrial foods should be avoided.
  
  
• Excitants such as coffee, tea or chocolate should also be limited, especially at the end of the day.
  
  
• In terms of meal composition, avoid certain food combinations, especially proteins and starchy foods, or eat fruit during the meal toavoid fermentation.
  
  
• The evening meal should be lighter, but it is not good to go to bed on an empty stomach either! A meal that is too large and difficult to digest can disturb sleep, but an empty stomach can lead to waking up at night.

Make the most of natural light, even in autumn and winter

Even though the days are getting shorter and the weather is greyer, getting out for a walk during the day will be good for your mood and your sleep. As soon as the weather permits, get out and enjoy some sunshine. This will also help maintain your vitamin D levels! Of course, make the most of natural light in the spring and summer!

How can you learn to manage your stress on a daily basis?

What are some additional tips to help with sleep? 

Use all the relaxation techniques that can help you get to sleep. 

Use and abuse massages, foot reflexology, energy practices or meditation.

The hot water bottle will be your best friend during the cold season. It is more difficult to fall asleep with cold feet. 

The hot water bottle will be there to warm them up, in addition to helping the brain to free itself from negative ideas. Placed on the liver, it will facilitate its nightly work.

What are the plants to get back to quality sleep?

• Lemon balm (Melissa officinalis) Lemon balm is an aromatic plant known to contribute to a calm and effective rest. It will promote sleep and help to maintain a healthy sleep. It acts directly on the irritability, the tensions and the agitation. It helps to maintain a positive mood, to promote relaxation and to achieve mental and physical well-being. At the same time, it promotes digestion, circulation and hormonal balance. An ally of choice for a good night's sleep!
  
  
• Le Pavot de Californie ou Eschscholzia (Eschscholtzia californica) This plant native to North America is known to help manage stress and promote relaxation. It improves the quality of natural sleep and is good for morale. Its properties are used in adults as well as in children.
  
  
• La Valériane (Valeriana officinalis) Valerian is a plant very known to help to fight against the stress and to support the sleep. It helps to fall asleep, to maintain a good natural sleep, to promote calmness in case of irritability and stress, as well as to reach an optimal relaxation. At the same time, it promotes digestion, strengthens circulation, improves heart function and normalizes blood pressure.
  
  
• Le Tilleul (Tilia) The Lime tree is known for its calming virtues, ideal at the end of the day to prepare for sleep. Enjoy all its benefits in comforting infusion.
  
  
• L'Aubépine (Crataegus laevigata) This thorny bush has remarkable virtues to find a quality sleep and to support the cardiac function. It is used to reduce agitation, irritability and tension.
  
  
• The Camomile (Matricaria recutita) Chamomile is THE plant of relaxation and appeasement. It promotes mental and physical well-being and helps to maintain a good sleep. At the same time, it will help in the event of disorders of the transit and will alleviate the respiratory disorders.
  
  
• The Passionflower (Passiflora incarnata) Very often associated with the virtues of the Valerian, the properties of the Passion flower as regards sleep and stress are used since centuries. Indeed, it helps to induce a calm rest and sleep, in addition to promoting optimal relaxation.
  
  
• La Marjolaine (Origanum majorana) Marjoram is an aromatic plant with relaxing properties, which helps to preserve the quality of sleep. At the same time, it will facilitate the digestive comfort, will support the liver in its functions and will contribute to the good functioning of the nervous system.
  
  
• The Poppy (Papaver rhoeas) The Poppy is a plant spread throughout the world. Its bright red petals give it its calming and relaxing properties. It is used for a better sleep, as well as to help to decrease agitation, irritability and tensions. It is used in adults and children.
  
  
• La Verveine (Verbena officinalis) The Verbena is a very common plant of the meadows and the edges of way. It is known for its calming and relaxing properties.