Navigating Slumber: "Initially, the decision made was to forbid screen usage"
In the heart of France, a sleep crisis has been unfolding, affecting numerous citizens like Elias, a 38-year-old graphic designer. Three years ago, Elias' sleep pattern was disrupted following the birth of his daughter.
Elias, who has been experiencing the sleep crisis firsthand, has turned to unconventional methods to improve his sleep. He has banned screens after 9 pm, replacing that time with reading or listening to podcasts or the radio.
Despite trying 'calming' or 'nighttime' teas, essential oils, and diffusers, Elias found no success. However, he remained determined to find a solution and sought help from a sophrologist-hypnotist, whom he met through a friend.
In his quest for better sleep, Elias has undergone two sessions with the sophrologist-hypnotist to address his sleep and wake-up problems. He has also made dietary adjustments, opting for sleep-promoting foods like cherries, almonds, turkey, spinach, pumpkin seeds, and dark chocolate, all rich in magnesium or sleep-supporting compounds.
Elias' efforts have shown some improvement, and he is now one of three insomniacs who have shared their testimonies as part of the efforts to address the sleep crisis in France. The crisis, which has worsened over the past few decades, is being tackled through various means, including high-tech gadgets, dietary supplements, and personal testimonials like Elias's.
For those who prefer non-medication approaches, there are evidence-supported methods to improve sleep. These include practicing relaxation techniques such as deep breathing exercises, meditation, mindfulness, yoga, and gentle stretching before bedtime. L-theanine, an amino acid found in tea leaves, and tryptophan, an amino acid precursor to melatonin, are natural supplements worth considering.
Moreover, Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective non-medication approach that addresses negative thought patterns about sleep and helps establish better sleep habits. It is essential to evaluate current medications with a healthcare provider to identify any substances that interfere with sleep, such as stimulants or certain antidepressants, and adjust them if necessary.
In summary, for an insomniac like Elias, incorporating relaxation exercises, optimising diet with sleep-supportive foods, considering natural supplements like L-theanine or tryptophan, and exploring CBT-I techniques all represent evidence-supported ways to improve sleep without medication. The sleep crisis in France continues to be a pressing issue, but with efforts like Elias's, there is hope for improved sleep quality for many.
Elias, in his pursuit of better sleep, has been exploring non-medication approaches, such as practicing relaxation techniques like deep breathing exercises, meditation, and mindfulness. He has also opted for dietary adjustments, incorporating sleep-promoting foods rich in magnesium or sleep-supporting compounds, such as cherries, almonds, turkey, spinach, pumpkin seeds, and dark chocolate.
Additionally, Elias has expressed interest in Cognitive Behavioral Therapy for Insomnia (CBT-I), which addresses negative thought patterns about sleep and helps establish better sleep habits. This approach, along with the other evidence-supported methods Elias is employing, offers a promising solution for the sleep crisis he and many others in France are experiencing.
