Europe 1 5:09 p.m., September 1, 2021

Invited on Wednesday from Europe 1, Prof. Pierre Philip, head of the sleep medicine service at the Bordeaux University Hospital, gives some advice for approaching the start of the school year while maintaining a good sleep rhythm.

In particular, he recommends avoiding hot showers and alcohol before going to sleep.

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After a vacation that is often very relaxing, it is better not to lose the rhythm as soon as the school year starts and to find yourself tired after a few days.

Invited Wednesday from Europe 1, Pr Pierre Philip, head of the sleep medicine service at the Bordeaux University Hospital, therefore gave some advice to approach the first days of September in the best possible shape.

And insists on the importance of knowing your needs in terms of sleep. 

Know your needs 

Overall, "the French tend not to get enough sleep", recalls this specialist, with "between 6:20 and 6 hours while the minimum required is 7 hours". And for the start of the school year, the first key is to identify precisely how many hours of daily sleep our body needs. "When you come back from vacation and you are well rested, think about how many hours you slept during the holidays, because that may be the one you need," says Pierre Philip. 

"Above all, do not go back to a scheme with times of early rise and late bed", calls the guest from Europe 1. "If you have to readjust your schedules, you must try to do it in relation to the optimal duration of your sleep. "

Regulate your exposure to light 

Natural light "must be taken very early, as soon as you get up," advises Pierre Philip, who recommends having breakfast near the window.

On the other hand, it is preferable to limit its exposure in the evening.

No hot shower

Before going to bed, it can be helpful to take a shower, but not too hot.

"The cooling of the body promotes falling asleep", explains Pierre Philip.

Also, a "long enough, lukewarm, a little cold" shower is preferable. 

Avoid alcohol

Regarding eating habits, the doctor advises against eating red meats for dinner, because of their arousing effect.

Conversely, a Mediterranean diet "based on olive oil, fish", can be interesting, because "it has an antioxidant effect and improves the quality of sleep".

More generally, it is advisable to take "a fairly light meal, with slow sugars". 

Not surprisingly, alcohol is not recommended.

Even if he is a powerful hypnotic, "he fragments sleep in the second part of the night", specifies Pierre Philip.

Cigarettes are also rather to be avoided, at least in numbers.

"We must not over-consume it", says Pierre Philip.

Make love 

Having a sexual activity "favors falling asleep in men", says Pierre Philip. Conversely, it delays it a little in women, "but improves the quality of sleep".