In this article, you’ll learn and discover natural sleep remedies for insomnia.
There are two main reasons for poor sleep. The first is to have trouble falling asleep, and therefore potentially not getting enough sleep. The second recurring problem is usually related to poor sleep or frequent waking phases.
In most cases, a disruption of the circadian cycle, the natural sleep cycle is involved. Many factors can impact our biological clock and prevent us from saving a life. Among them are unsurprisingly anxiety, jet lag or simply an unhealthy lifestyle.
The blue light projected by our screens also tends to make our brain believe that it is still daylight and that it is not yet time to sleep. Consulting your mobile phone in bed can, therefore, promote sleep disturbances. These are some natural alternatives for improving sleep and rest during the night.
1. Meditate to improve the quality of your sleep
Meditation can be an effective natural method to improve the quality of your sleep. It is particularly recommended to people who tend to wake up in the middle of the night, which happens very often because we relive the events of our day.
Relaxing, preferably at the end of the day, will allow you to focus on yourself and create a vacuum: this is the key to better sleep.
You can start with calming yoga poses that allow you to stretch my muscles and relax. Then continue with a meditation session of at least a quarter of an hour in order to process and store the information that you have accumulated throughout the day.
2. CBD oil
The human body naturally has an endocannabinoid system (ECS). This scientific term simply means that our body is capable of naturally secreting molecules very close to those present in hemp plants.
We have two types of sensors. CB1 is linked to the nervous system while CB2 manages the immune system. CBD interacts more with CB2 receptors, unlike THC, the cannabinoid primarily known for its psychotropic effects.
By acting on the ECS, then CBD could well play a role in the consciousness of our organism day and night. In doing so, it would promote drowsiness, all without euphoric, psychotropic or even sedative effects. It would also help with muscle relaxation, another factor that can improve sleep.
3. Eat light
Our belly is often the source of our ailments. In the evening, eat light (soup, salad, vegetables or small portions of starchy foods) and therefore avoid large quantities of carbohydrates.
4. Rhodiola for better sleeping
Rhodiola is a plant that has many virtues that may interest you if you have trouble falling asleep. It is in fact considered to be adaptogenic and therefore makes it possible to reduce stress. It temporarily relieves its main symptoms, including mental fatigue, reduced concentration, but also lack of sleep.
Beware, however, of the risks of overdose, as it could then have the opposite effect and cause irritability and insomnia.
5. Drink warm milk before sleep
Preferably organic and goat’s milk (to avoid stomach aches), hot milk has excellent soothing properties.
You can also drink a herbal tea called “sedative” plants, such as chamomile, verbena, valerian, orange blossom or linden. Drink a good cup 30 minutes before bedtime.
6. Smell lavender
You can easily find in the store small bags of lavender. This intoxicating smell will quickly relax you. Do not put the bag directly next to your head but rather in your wardrobe or in the corner of the room.
7. Hot water bag in winter
Often, the heat in summer is the cause of many insomnia. Remember to ventilate well before bed by creating air currents (window/door).
In Winter, it’s a whole different story. Cold is recommended for a good night’s sleep, but nothing like a pretty hot water bag at your feet to feel soothed. The heat will then spread throughout the body and relax you. The same goes for hot baths.
8. Learn to control your breathing to fall asleep
First of all, to be able to fall asleep quickly, you have to eliminate everything that can prevent sleep! Light, noise, phone or tablet.
On the other hand, no need to lie down: you can also fall asleep seated, those who often take public transport, the train or the plane know something about it. For sitting, on the other hand, you must have your back straight, and your feet resting on the ground, not your legs crossed.
Things get complicated from now on, but that’s the method:
- You have to stick your tongue out of the mouth and.. touch your palate with the tip! And stay in this position for the duration of the breathing and falling asleep exercise, without forcing yourself.
- Exhale the air from your lungs. All the air!
- Inhale deeply, through your nose, slowly counting to 4.
- Hold your breath, counting to 7.
- Exhale loudly, by mouth this time, counting to 8.
You just have to start again… Until you fall into a deep sleep.