Dormez mieux, vivez mieux: Conseils pour un sommeil de qualité

Sleep is not just a “break” from our chaotic day. It is a vital function that allows our body and mind to recharge, restore and renew. Yet many people struggle with sleepless nights, turning to temporary solutions without addressing the root causes. Also, too often we hear that the quality of sleep is not good, that people sleep poorly or not enough, wake up too often, or suffer from insomnia. Most adults need at least seven hours of sleep a night. Children and adolescents need a lot more sleep, especially if they are under five years old. In this article, we'll explore tips for quality sleep that can help you live a healthier, happier life.  

The importance of quality sleep 

Quality sleep is not only beneficial for our state of mind; it also plays a crucial role in our physical well-being. When we sleep, our bodies and minds go through cycles of repair and regeneration that affect everything from heart health to immune function. A lack of sleep can lead to a variety of health problems, including weight gain, decreased productivity, and even an increased risk of chronic diseases, such as diabetes and obesity. Although scientists are just beginning to identify the links between lack of sleep and disease, most experts have concluded that sufficient, quality sleep may be as important to health and well-being as nutrition and exercise. 


How Many Hours of Sleep Do Humans Need? ? 

The amount of sleep needed largely depends on your age. 

Age group 

Age range 

Recommended Amount of Sleep Per Day 


4-12 months 

12-16 hours 


1-2 years 

11-2 p.m. 


3-5 years 

10-1 p.m. 

School age 

6-12 years old 

9-12 hours 


13-18 years old 

8-10 hours 


18 years and over 

7 hours or more 


Tip #1: Adopt a routine 

Having a regular sleep routine can work wonders. Try to go to bed and get up at the same time every day, even on weekends. This helps set your body clock and can improve the quality of your sleep. 

Tip #2: Create a supportive environment 

The environment you sleep in has a huge impact on the quality of your sleep. A cool, well-ventilated, dark and quiet bedroom can greatly contribute to restful sleep. Consider adding blackout curtains or using an eye mask. For people with blocked noses at night, trying a water vapor humidifier can sometimes make a big difference. 

Tip #3: Invest in a good mattress and pillows 

Comfort is crucial. A quality mattress and ergonomic pillows can make all the difference. 

Tip #4: Avoid screens before sleeping 

Blue light emitted by screens can disrupt melatonin production (see article: the benefits of melatonin on health and sleep) a hormone that helps regulate sleep. Try to step away from screens at least an hour before bed. 

Tip #5: Consider Natural Sleep Aids 

Natural aids like certain supplements can be great options for those looking to improve their sleep without medication. Our section Sleep is filled with natural options to help relax your mind and body before bed. (Ex: SynerSleep, THE Sleep Kit, Optisleep, SynerMag, of the'Ashwaghanda, of the l-theanine, etc.) 

Tip #6: Move during the day 

Regular exercise has been shown to improve sleep quality. Whether it's an intense cardio session or a simple walk, moving around during the day can help you fall asleep more easily at night. However, try to avoid strenuous exercise right before bed, as this could have the opposite effect and make you more alert. Before bed, a session of sleep meditation or yoga Nidra would be better relaxation suggestions, to help you relax and fall asleep in a relaxed way. 

Tip #7: Abstain from caffeine, alcohol and large meals in the hours before bed 

Caffeine and alcohol can significantly disrupt your sleep cycle. Although alcohol may initially make you sleepy, it decreases sleep quality by interrupting the natural cycle. Likewise, caffeine can stay in your system for several hours, making it difficult to fall asleep. Also avoid heavy meals before bed, as they can cause indigestion and disrupt your sleep. 


Quality sleep is not a luxury; it is a necessity for a balanced life. Taking active steps to improve your sleep can have lasting positive effects on your overall well-being. Remember, sleeping better means living better! 

For more information on healthy living, explore our blog and discover other tips and products that can improve your quality of life. 



Article written by Audrée Hogue


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