WINTER TIME: WHAT CHANGES DOES IT AFFECT OUR SLEEP?

The switch to winter time can disrupt our biological rhythms, and for many, this means a few nights of disturbed sleep. But why does this simple one-hour change have such an effect on our bodies, and what can we do to sleep better? To answer these questions, it's essential to understand the sleep stages and explore natural solutions to improve the quality of our rest.

THE PHASES OF SLEEP: A nocturnal journey in several stages.

Every night, our brain embarks on a complex and fascinating journey through different sleep cycles, each lasting approximately 90 minutes. These cycles repeat throughout the night, with each phase playing a unique and essential role in our well-being. Here are these different phases:

Phases 1 and 2: LIGHT SLEEP

During this phase, the body begins to relax and the mind slows down, like an engine switching to idle mode after a long day. This is the longest part of our night, a period of calming that prepares our body to drift more deeply into sleep. It is also during this phase that we can wake up easily.

• Phase 1 : Transition between wakefulness and sleep, the muscles relax.
• Phase 2 : Body temperature drops slightly, and heart and respiratory rates slow down.

Stages 3 and 4: DEEP SLEEP

This is where the magic happens. Deep sleep is when the body truly regenerates: tissues repair themselves, energy is restored, and the immune system is strengthened. Deep sleep is essential for physical and mental health; it's what gives us that feeling of genuine rest.

During these phases, brain waves slow down, becoming broader and more regular. Waking up at this time is difficult because the body is in a state of total relaxation, almost as if the outside world no longer exists.

REM SLEEP

Then comes REM sleep, or "dream sleep." During this phase, the brain becomes incredibly active, almost as if it were awake, while the body remains completely still. This is the period when you enter the world of the most vivid and strange dreams, and it plays a crucial role in memory consolidation and emotional processing.

During REM sleep, the body's muscles are almost completely paralyzed, preventing movement during dreams. This can be seen as a kind of built-in safety mechanism that keeps movement on hold while the mind wanders freely.

Did you know? REM sleep is essential for consolidating memories. Getting enough sleep helps you retain information better and learn more effectively.

TIME CHANGE AND THE CIRCADIAN RHYTHM: Why is sleep disrupted?

Ah, the dreaded time change... When the clocks go forward or backward, many of us feel this slight disruption that disturbs our sleep. But why exactly? It all comes down to our circadian rhythm, this internal biological clock that naturally regulates our sleep-wake cycle over a 24-hour period.

This rhythm is primarily influenced by daylight, which acts as a signal for our brain. But when the clocks change, this delicate balance is disrupted: our body has to readjust, and this can cause some discomfort. The result? Difficulty falling asleep, trouble waking up in the morning, persistent fatigue, or even a slight dip in mood and energy. So how can we improve the quality of our sleep after this period?

Best practices to adopt after the time change:

• Maintain a regular sleep routine

Try to go to bed and wake up at the same time every day, even on weekends. Our bodies thrive on routine, and this helps stabilize our circadian rhythm. Plus, it will prevent that "out of sync" feeling on Monday mornings.

• Create an environment conducive to sleep

The bedroom should be a sanctuary of rest. Ideally, it should be dark, quiet, and cool. Blackout curtains, earplugs, or an eye mask can be helpful in this regard.

• Avoid screens before bed

We know it's tempting to scroll through Instagram or binge-watch a series before bed. But the blue light from screens disrupts the production of melatonin, the hormone that signals to our bodies that it's time to sleep. It's recommended to disconnect from electronic devices at least an hour before going to bed.

• Practicing relaxation techniques

Sometimes, all it takes is relaxation. Why not try meditation, deep breathing exercises, or reading a few pages of a good book before bed? These are simple steps, but they can truly make a difference in preparing you for a restful night.

• Limit stimulants

It's important to reduce your caffeine and nicotine intake, especially in the late afternoon and evening. Instead, opt for a relaxing herbal tea (like chamomile). It's as comforting as sleeping under a cozy blanket.

Natural solutions can be your best allies for getting a good night's sleep. Here are a few natural health products that could transform your evening routine and help you drift gently into restful sleep.

Melatonin

Melatonin is that little magic hormone your brain naturally produces when it gets dark, signaling to your body that it's time to sleep. But sometimes, stress, screens, or even the time change can disrupt this natural production. A melatonin supplement can therefore be a great help in restoring this sleep-wake cycle and allowing you to drift off to sleep more easily.

Our CERVALIN NIGHT combines melatonin with L-theanine, a natural amino acid, helps to soothe the mind without causing drowsiness, promoting deep relaxation ideal for falling asleep peacefully.

Valerian

Used for centuries for its calming properties, valerian is like a soothing embrace for your mind. Whether it's anxiety or incessant thoughts that keep us awake, this supplement helps release tension and drift off to sleep more quickly.

Passionflower

Passionflower is perfect for those who need to calm their mind before falling asleep. With its gentle sedative effects, it helps soothe anxiety and promotes a state of relaxation that prepares the body and mind for a peaceful night.

Chamomile

There's nothing quite like a cup of our organic chamomile tea to unwind before bed. Chamomile is a true sleep aid thanks to its calming properties. A warm cup of tea just before going to sleep? Simple yet incredibly effective, it's a little ritual that works wonders.

Magnesium

Magnesium is an essential mineral that helps relax muscles and the mind. When you feel tense or restless at bedtime, our Magnesium Citrate or Cal-Mag Plus can be the little boost that soothes the body.

Lavender essential oil

Nothing evokes relaxation quite like the soothing scent of lavender. Lavender essential oil can be diffused in the bedroom or applied directly to the pillow.

The essential duo in Quebec during winter: Vitamin D and Vitamin C

The lack of sunlight in Quebec during winter can affect sleep and energy levels. Vitamin D, known as the "sunshine vitamin," helps regulate mood and sleep. With less sun exposure, maintaining sufficient levels is crucial for restful sleep. Vitamin C, meanwhile, strengthens the immune system and reduces oxidative stress, which can disrupt sleep.

After all this valuable advice, all that's left is to prepare a gentle and soothing routine for nights of deep sleep. Whether by adopting good habits or incorporating natural solutions, every little bit helps in getting restful sleep. So, we wish you peaceful nights and well-deserved rest!