Secrets for Regenerating Sleep

Dr. Thierry Kuntzer, who joined Clinique La Prairie in September 2021, uses state-of-the-art equipment in his neurology department to treat sleep disorders, as well as other conditions. He says: “A number of different reasons of a mechanical, functional or psychological nature may be involved in sleep issues: your lifestyle, the time you go to bed, your weight, consumption of alcohol and cigarettes. Poor nights’ sleep may also be the symptom of a state of anxiety or distress, that, over the long term, may result in depression.” For complex disorders, sleep specialists therefore carry out in-depth investigations, with a whole range of exams that may include a nocturnal polygraphy or additional appointments with a pneumologist, a psychologist, or an ENT specialist, all aimed at evaluating the disorders, diagnosing the causes and making an intervention. Each sleep problem therefore has its own answer, which may be medication, a mask for preventing sleep apnea, nutritional tweaks or supplements, lifestyle measures, and so on. It all depends on the individual.

Try to break the thinking patterns that lead to discomfort, anxiety and distress. “You can practice a method of breathing or of deep relaxation such as yoga or meditation to ease your mental burden” states Dr Kravcenko, specialized in anxiety disorders and stress management. “When you lay down in bed, you’re left alone with your thoughts. Think about a place and time when your mind was clear of the pressures of life. Make calmly the journey back to that place and reclaim the positive feeling you had then.” This is part of the approach of cognition, emotion, and behavior that psychologist Fatima Santos works to help improve disrupted sleep patterns. When it comes to disrupted sleep and poor recovery, the quality of the diet and the strategic choice of certain ingredients at dinner time could be a fundamental therapeutic tool, according to Olga Donica, Head of Nutrition.

“We always learned that the most important meal of the day is breakfast, well maybe it’s time to redefine this statement. Plant-based meal at dinner time is probably the most powerful change that we must consider when we focus on good sleep and recovery. Plant based proteins, whole grains, and plenty of colorful vegetables (pigments rich meal) are among the characteristics we should prioritize.’’ And of course, follow some fundamentals to promote sleep: lower your caffeine consumption from mid afternoon, have a light dinner, workout, follow a sleep schedule consistency (get up and go to bed at the same times. You may use an alarm not only for waking up but also as reminder for bedtime), avoid screens before you go to bed, keep your room temperature at no more than 19°C, …»