#Wellbeing #Sleep #French #good #habits
Quality sleep appears to be a factor promoting healthier eating behaviors and increased motivation for physical exercise.
Conversely, a balanced diet and regular physical activity improve the quality of sleep and contribute to more restorative rest.
These data come from the 2024 survey of the National Institute of Sleep and Vigilance (INSV), which also invites open days and conferences this Friday March 15 throughout France, to be found on this interactive map .
Eating, moving and sleeping, everything is linked
The vast majority of French people consider sleep to be the main lever for supporting their intellectual (80%) and physical (72%) performance.
Generally speaking, many of them are convinced that a healthy lifestyle improves the quality of sleep. 56% adopt a balanced diet and 48% practice regular physical activity, with a view to overall well-being.
An average of only 6 hours 42 minutes of sleep during the week
The French recorded a loss of sleep of 15 to 16 minutes in just one year. During the week, they sleep an average of 6 hours 42 minutes (compared to 6 hours 57 minutes in 2019).
The deterioration of sleep time during the week is also accompanied by a reduction in recovery at the weekend: at the end of the week or on vacation, the average drops to 7:25 compared to 8:14 in 2019.
Intensive use of screens before bedtime is the main cause of prolonged delay in falling asleep, especially among 18-24 year olds.
They take on average 53 minutes to fall asleep during the week (37 minutes in the general population). The INSV reminds that a one-hour digital curfew is recommended before bedtime.
In addition, the alarm rings earlier and earlier during the week, at 6:24 a.m., compared to 7:03 a.m. in 2019.
Favor a nap over a lie-in
To compensate for this increasing reduction in sleep time, specialists favor naps rather than sleeping in, with sleep building up throughout the day, especially in the morning.
Sleeping in, on the other hand, limits time for daytime activities and reduces exposure to natural light. Many French people indulge in naps: almost half of the population takes a nap at least once a week, lasting an average of 1 hour 16 minutes.
Be careful, experts warn, an excessive nap risks compromising the following night. This is why a recovery nap lasts at most about an hour.
“Flash” naps, lasting 15-20 minutes, are useful for restoring alertness.
Physical activity to break the vicious circle
Professor Martine Duclos, president of the National Observatory of Physical Activity and Sedentary Lifestyle, strongly encourages everyone as well as overweight and obese people to integrate regular physical activity into their daily lives.
Overweight and obesity increase the risk of a fairly common sleep disorder: sleep apnea syndrome.
Additionally, lack of sleep promotes insulin resistance and increases appetite. The combination of these factors over the long term increases the risk of type 2 diabetes and cardiovascular disease.
According to the INSV 2024 survey, two-thirds of French people report a level of physical activity consistent with WHO recommendations (150 minutes per week at moderate intensity).
Nearly a third say they use physical activity to improve their sleep. 33% of individuals practicing physical activity at least once a week reporting good sleep.
Two hours of digestion after dinner
Furthermore, it is recommended to stop eating at least 2 hours before going to bed. If this deadline is respected by the majority of French people, 41% of them do not succeed, including 54% of 18-24 year olds and 60% of 25-34 year olds.
A habit that seems to have an impact on the quality of sleep, especially among those who leave less than an hour between the last meal and bedtime.
Source: Eat, Move, Sleep: find the right rhythm! Press conference March 12, 2024. 2024 survey by the National Institute of Sleep and Vigilance (INSV) and Fondation Vinci Autoroutes carried out by OpinionWay from December 7 to 15, 2023 on the according to the quota method among 1,001 French people aged 18 at 65 years old representative of the French population.
