Test: do you have a quality sleep?
There are sleep disrupters on which we can have some control: light (blackout curtains, mask), noise (ear plugs), heat (fan, air freshener), bad bedding (invest in a new mattress, ergonomic pillow) ... And then there are sleep disorders, which increase with age, making sleep less restorative.
From transient depression to depression
A drop in morale, stressors and here we spend half of the night to cogitate! If the phenomenon is transient, we quickly resume a recovery sleep-wake rhythm. But when depression sets in, whether you sleep for a few days or weeks or not for a long time, you quickly put in place bad habits that feed insomnia and worsen it. evening, several naps a day, sleeping pills ... A vicious circle to avoid by seeking the help of a general practitioner or a psychotherapist.
From transient insomnia to chronic insomnia
The first does not last more than a few nights and is not too disturbing: when the disruption that triggered (stress, anxiety, mourning ...) shrinks, sleep returns. The second, on the other hand, is evoked "when it occurs at least three nights a week and has lasted more than three months"says neurobiologist Joëlle Adrien *. The painful nights are then associated with many daytime inconveniences that must alert: discomfort, fatigue, irritability, decreased concentration ... The specialist to clarify that "one insomniac out of two never talked about his problem to a doctor."
From snoring to sleep apnea
The frequency of snoring increases with age, especially after menopause, induced by the relaxation of soft tissue in the throat. They are often accompanied by sleep apnea, brief interruptions in breathing that can be mild (5 to 15 per hour) or severe (more than 30 per hour). These lead to a significant decline in the quality of sleep. Daily vigilance is impaired: drowsiness, decreased attention, lack of concentration ... A process that, over time, tires the body and undermines morale, with an increased risk of hypertension, infarction or stroke. Daily snorers need to be tested!
Did you know ?
Some medicines affect the quality of sleep: beta-blockers, used to treat hypertension or glaucoma; bronchodilators prescribed to treat asthma, the stimulating effect of which delays sleep if taken at bedtime; antidepressants for the energizing effect; steroids prescribed for certain inflammatory pain; caffeine-based complex to treat colds or flu ... Think about it if you're concerned and talk to your doctor.
Take the test
Check the boxes that match you.
• I wake up in the night and have trouble falling asleep again.
• It takes me more than half an hour to fall asleep at night.
• I snore and it seems that my breathing is cut sometimes.
• It's getting harder and harder to wake up in the morning.
• I am rarely in a good mood and operational before noon.
• I'm sleepy during the day.
• I often have trouble concentrating.
• During the day, I take a nap as soon as possible.
• I have a restless, broken sleep.
• I cogitate, I worry, and suddenly I get dark thoughts during the night.
Result: if you check more than 2 boxes, make an appointment with your GP to discuss the quality of your sleep. If necessary, he will prescribe tests to practice in a sleep center to detect possible sleep apnea, restless leg syndrome ...
* Author of Better Sleep and Overcoming Insomnia, ed. Larousse.
Read also :
⋙ Well prepare for sleep without medication
⋙ 3 sleep analysis apps tested for you
⋙ Do we sleep worse when we get older?