Bulletin de l'IPR - RPI Newsletter
Sondage sur le sommeil - Résultats
1. Parmi les options suivantes, choisir celle qui correspond le mieux aux nombres d'heures de sommeil par nuit dont vous bénéficiez:
Au moins 7 heures 62
4-6 heures 57
Moins de 4 heures 2
2. J'ai du mal à m'endormir
Oui 38
Non 83
3. Je me réveille au milieu de la nuit
Oui 93
Non 28
4. Je me réveille tôt le matin
Oui 91
Non 30
5. J'ai trouvé un moyen de réduire mon insomnie
Oui 45
Non 76
6. Voici mes conseils pour mieux dormir :
Réponses des lecteurs anglophones

  • Melatonin help me to fall asleep. If I wake up in the middle of night I watch the same movie than previous night. It seemed to shut my brain.
  • Avoid reading/viewing anything negative before bed Pray,recite a mantra,repeat positive affirmations, etc. as you lay in bed Take several slow, deep inhales/exhales
  • Melatonin
  • Make sure the bedroom stays cold throughout the night
  • Do some walking during the day
  • Stay away from electronic devices - computers, i-phones, 3-readers, tablets. Listen to an audio book or a CD or read a print book.
  • All the suggestions listed are good.
  • no TV or electronic devices in the bedroom
  • Generally sleep 7 but can be less. Generally fall asleep again if awake in the night or early. Rely on picturing pleasant sights such as childhood home.
  • Stay active. Stay engaged. Have and pursue goals.
  • Go for a walk or cycle every day Read before going to bed Stay off the computer/TV when bedtime approaches
  • Go to bed the same time every night and white noise.
  • no tips
  • Deep breathing at bed time. Count backwards from 100.
  • Go to bed earlier; don't eat past 8:00pm; reduce or eliminate alcohol consumption.
  • Reduce drinking alcohol, darken room, cool area with fan, cpap machine
  • I am a very light sleeper, so i wake up to pretty much any sound so i like to sleep with a fan on for the background noise. Also, i try to watch my fluid intake in the later afternoon/evening (just like we did for our little ones so they didn't wet the bed....lol)
  • if exercise during day and eat early in afternoon, have a best sleep. recently have to go to washroom in middle of night because of age :)
  • I have to go to bed earlier.
  • reduce blue light, no eating or drinking alcohol 2 hours before bed. Stretching before bed.
  • Wear ear plugs, get to bed earlier (before 11 pm), when I wake up in the night, I do some deep breathing
  • Sleeping playlist on Alexa.
  • Don't know. I usually fall back to sleep
  • Per # 5, I do not have insomnia. Tips: go to the gym or go outside - walk while there. If you need a nap around 3, keep it short. Avoid caffeinated drinks (hot or cold) after 14:00. Read for 1/2 - 1 hour before bed, instead of watching TV, Computer or Smart phone. Hope it works for you.
  • Go to bed at the same time every night as much as possible. If something is bothering you and risks interfering with your sleep - meditation before bed may help.
  • no TV or electronics 1 hour before bed no sugar or caffeine 3 hours before bed crack a window for fresh air
  • looking for some tips
  • Sometimes reading before bed helps me sleep
  • Being regular with sleep is critical
  • Reduce the quantity of liquid before going to bed
  • Exercise during the day Weight loss Drink less liquids in the evening Rarely take a sleeping pill if too many bad nights in a row Meditation at bed time Open window for fresh air To fall back asleep, follow the alphabet to think of things instead of counting sheep (ie. Antilope, Burnaby, caterpillar, dictionary…)
  • When I wake up during the night and have a difficult time falling back to sleep, I read for about 1 hour, most time it helps.
  • Make plans for the following day step by step. Like counting sheep.
  • ?
  • Trazodone and CBD oil
  • Regular exercise. No caffeine 6 hours before bed. Reduce stressful situations
  • I answered no to Question 5 but I don’t have insomnia. Perhaps a N/A could be a third option
  • No more alcohol or caffeine in the evening. Read until sleepy.
  • Yoga and cold water shower
  • A sleep meditation that shuts off after about an hour. Not eating at least 3 hrs before bed.
  • I don't have insomnia. I work shifts, so my sleep habits are not regular (e.g. sometimes I work from 11pm to 8am. I will then sleep from 5:30pm to 10pm)
  • Wake regularly at same time every day regardless of the weekend (no sleeping in) and when I’m tired during the day (due to whichever exertions throughout the day, I take a nap (no more than 20-40 minutes). I try to go to bed at a consistent time but also pay attention to myself / my needs; if I’m extra tired I’ll just go to bed despite an earlier-than-usual hour. If I’m not sleeping immediately, i may read for a bit. I make my bedroom off limits for anything else.
  • exercise and rotine
  • I have right hip pain-wakes me middle of night. Will have surgery Aug/22.(May be postponed). Have probs sleeping on my back- use extra support behind my neck. Also I listen to classical music (CBC) with my earbuds. C. Dimsdale
  • Stretching exercises and a magnesium supplement before going to bed
  • reduce sugar & alcohol intake don't eat before bedtime do deep breathing exercises
  • Don't force sleeping in, try to be active during the day, don't try to sleep if not tired, obviously no alcohol or stimulants 2 hours before sleep. I also use a CPAP machine which helps significantly.
  • hot bath before bed helps me get to sleep. I'd like suggestions for getting back to sleep once I wake up. Thanks!
  • exercise, meditation
  • Lots of exercise. No caffeine after mid morning.
  • Medication
  • Going to bed at approximately the same time each night and having a wind down with a book or a crossword puzzle can help.
  • excercise and no coffee after 3 in the afternoon
  • Avoid too much caffeine, especially after noon. I usually sleep best if I only drink one 6oz cup in the morning. Also, try to deal with your worries during the day so you don't start thinking about them when you go to bed.
  • I’m playing sudoku in bed before sleeping, it relax me and it is good for the brain.
  • Take Calcium and Magnesium
  • Exercise during the day.
  • If I have a number of nights when I wake up and have trouble getting back to sleep, I find that David's Teas Valerian nights can help with this - drinking before bedtime.
  • I sleep with the TV on the News channel; I close my eyes and listen, without judment, to what is said, it also prevents my thoughts from running wild about the day's events and I fall asleep. When and if I wake up in the middle of the night, I do the same and eventually fall asleep again.

Réponses des lecteurs francophones

  • Boire de l'eau avant de dormir et en me levant. Respecter mes limites.
  • Je lis ou écoute une série dans mon lit avant de me coucher pour 20 à 30 mininutes et je prends trois grandes respirations, la plupart du temps je m'endors dans les min qui suit. Pas de télévision dans notre chambre.
  • Rester au lit et lire un livre qui ne provoque que peu de réaction tel qu'un livre de biochimie, la vi des animaux, etc.
  • Séance de Taichi, même de courte durée, cela fonctionne pour moi
  • Au courant de la journée, réduire ce qui peut créer de l'anxiété. Pas d'écran (tablette; ordi, cellulaire) avant d'aller me coucher. En me couchant, faire un retour sur ma journée et dire merci pour la belle journée. Bonne nuit!
  • Ce que vous mentionnez - mais je ne savais pas pour les kiwis!