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Arkorelax® - A good night's sleep has never been so natural

Understanding your sleep and sleeping well

Our body is subject to a biological rhythm, called the circadian rhythm, which is based on a 24-hour cycle. This biological cycle exists in all living beings and plays an important role in many biological, physiological and behavioral mechanisms.

Circadian rhythms

Body functions such as sleep/awakening, blood pressure, body temperature, hormone production (e.g. cortisol, melatonin), alertness and memory are regulated by the circadian cycle.

The study of circadian cycles is called chronobiology. The term « circadian » is derived from the Latin terms, circa (about) and dies (day).

Circadian rhythms are endogenous, generated by the body itself. To describe this internal temporal mechanism, we speak of a biological clock. The clock acts as a conductor, imposing its rhythm on the body.

Our biological clock is also sensitive to external phenomena: daylight, socio-professional activity, meals or physical activity act as signals and « resynchronise » our biological clock. These synchronisers allow each individual to adapt to their environment.

Daylight

Physical
activity

 

Daily
meals

Socio-professional
activities

Les rythmes circadiens : influence de la lumière sur notre horloge biologique - Arkorelax®
Les rythmes circadiens : influence de la lumière sur notre horloge biologique

It is light that has the greatest influence on our biological clock and, in particular, on whether we fall asleep or wake up.

The secretion of Mélatonin, called the « sleep hormone », is typically circadian, controlled by our internal clock. It increases at the end of the day (before bedtime) in the absence of light and drops in the early morning. However, exposure to light late in the evening/too early in the morning shifts the production of melatonin; falling asleep can be delayed and waking up can be advanced. The body must, therefore, adapt to these shifts (time change, travel abroad).

It also known to reduce the effects of jet lag.

The sleep cycle

We spend one third of our lives sleeping1. Sleep is essential to maintain the proper functioning of physiological functions (mood regulation, maintaining wakefulness, etc.). The need for sleep is an individual concept, ranging from six hours to ten hours per night for « heavy sleepers » ; on average, an adult needs eight hours of sleep per day2.

The sleep cycle is composed of 4 stages. Each cycle lasts about 90 minutes, and a night is made up of 3 to 5 successive cycles:

Falling asleep
Latency
Light slow-wave sleep
REM sleep
Deep slow-wave sleep
Sleep cycle - Arkorelax®
Sleep cycle - Arkorelax®
  • Falling asleep: Brain activity slows down a little.
  • Light slow-wave sleep: The sleeper is awakened by the slightest noise (stage 1 & 2).
  • Deep slow-wave sleep: The slowing of brain activity increases. The sleeper is insensitive to noise, his vital functions are minimally ensured (stage 3).
  • REM sleep: This is a state in which the sleeper is difficult to awaken, his/her muscle tone is abolished while the brain is as active as it was at the beginning. 80% of dreams take place during this phase.
  • Latency (awakening) : Awakening phase, the sleeper is more or less conscious. He/she may wake up or switch to another cycle.

Age-related sleep problems

More than two thirds of people over the age of 45 have disturbed sleep3 : difficulty falling asleep, waking up during the night or too early in the morning... It is often the result of a decrease in the production of melatonin, the natural sleep hormone, which occurs with age, due to a calcification of the pineal gland.

Age related sleep problems - Arkorelax®

The peak of melatonin reached at around 2 a.m. gradually levels off with age and may even disappear in people over 70 years of age, with nocturnal melatonin concentrations no longer exceeding those observed during the day.

This decrease can lead to difficulties in falling asleep at bedtime, frequent and prolonged awakenings, fragmenting the night and waking up too early in the morning, with the feeling that the night is too short.

Melatonin in chrono-liberation for a complete night’s sleep

In case of sleep impairment, melatonin supplementation is appropriate to regain quality sleep and days without drowsiness.

Melatonin in chrono-liberation for a complete night’s sleep - Arkorelax®

A rapid and then prolonged release of adapted active ingredients is ideal to benefit from a complete night's sleep by acting on the different sleep phases:

  1. 1. Facilitate falling asleep at bedtime. The beneficial effect is obtained by consuming 1 mg of melatonin before bedtime.
  2. 2. Reduce night-time awakenings, improve sleep quality and sleep better by reducing sleep problems.
  3. 3. Avoid waking up early in the morning.

This allows you to sleep better, get a good night's sleep and wake up feeling good.

The combination of active ingredients such as sleep-inducing plants and time-released melatonin is an interesting way to promote a good night's sleep and improve the quality of your sleep.

Simple lifestyle rules to regain good quality sleep

  • TO DO
  • Respect natural light, especially in the morning.
  • Engage in sporting activities to achieve a healthy fatigue at bedtime.
  • Take naps of no more than 20 minutes (to avoid encroaching on the night's « sleep needs »).
  • Focus on relaxing activities and relaxation.
  • Create an environment that is compatible with sleep (quiet, cool, no lighting and no television).
  • Only go to bed when you feel the need. If you have trouble falling back to sleep, get up and go back to bed only when sleepy again.
  • TO BE AVOIDED
  • Stimulants after 4 p.m. (coffee, tea, cola, vitamin C, etc.).
  • Heavy meals that are difficult to digest, especially in the evening.
  • Intense physical or mental exercise (one hour before bedtime).
  • Screens that reproduce daylight and disturb sleep.
  • Don't miss your bedtime.
  • If you wake up for a long time, don't stay in bed thinking about problems and constantly checking the time.

Did you know that?

The blue light emitted by screens for backlighting activates the non-visual light-sensitive receptors in the retina a hundred times more than white light from a lamp. In addition, it sends the wrong signals to our brain and disorients our biological clock at nightfall because it inhibits the secretion of melatonin

In order to get a good night's sleep, it is best to turn off mobiles, tablets, computers and televisions after 9 p.m.

Television
screens

Computers

 

Smartphone

iPad

Blue light has a negative effect on our sleep - Arkorelax®
Blue light has a negative effect on our sleep - Arkorelax®

1 Institut National du Sommeil et de la Vigilance. Sleep from A to Z: How is sleep structured? Available at: www.institut-sommeil-vigilance.org 2 www.institut-sommeil-vigilance.org 3 The National Sleep Foundation commissioned WB&A Market Research to conduct a national survey among adults 55 to 84 years of age living in the United States - 1,506 older adults - the 2003 Sleep in America poll.