Temperature, diet, screens... How to improve the quality of your sleep?
According to a survey published in 2025 by the National Institute for Public Health Surveillance, the French sleep an average of seven hours per night. Yet, one in five French people suffer from insomnia. But is it really serious to sleep poorly?
Sleep isn't just a moment of shut-eye. It's an essential biological function that affects the entire body. In the brain, disrupted sleep impairs memory, learning, creativity, and even the process of eliminating brain waste. It also plays a major role in the heart and blood vessels, helping to lower blood pressure and reduce the risk of stroke or cardiac arrest.
The hormonal system also depends on the quality of sleep: it regulates hunger and satiety, which explains why a lack of rest promotes weight gain. It also influences blood sugar levels and the secretion of growth hormones. Finally, sleep strengthens the immune system. Conversely, too-short nights weaken the body and increase the risk of diseases, including certain cancers. Note that night shift work is classified as "probably carcinogenic," even more so than aspartame.
Sleeping between seven and eight hours is not enough to guarantee good quality sleep. The real questions to ask yourself are: Do I feel rested when I wake up? Do I sleep uninterrupted or fall back asleep easily after waking up at night? Do I last all day without nodding off? If the answer is yes, it's a sign of restorative sleep.
There are a few simple rules for improving your nights. Maintaining a regular schedule, including on weekends, helps stabilize your body clock. A bedroom temperature around 18°C promotes sleep. Reducing screen time before bed gives melatonin time to do its job. Bed should be reserved for sleep, not work or television. In the evening, it's best to avoid coffee, alcohol, and tobacco, which disrupt sleep. Finally, establishing a calming routine, such as reading or relaxation, facilitates the transition to rest.
And to start the day off right, nothing beats a gentle awakening and a positive habit that sets the tone from the morning.
RMC
