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10 natural methods to improve your sleep

The quality of sleep is a determining and decisive factor in our mental and physical health and well-being in general. It plays an important role in the regulation of several vital capacities. Disturbed sleep increases a person's risk of mortality.

Nowadays, more than 90% of the population suffers from sleep disorders. This phenomenon can be explained by several factors, including the technology revolution and the excessive use of blue screens. Other causes are psychological or simply the result of a poor lifestyle. Fortunately, there are several natural methods to improve the quality of sleep.

What is sleep disorder?

Sleep disorders are a set of factors that disrupt the quality of sleep. They are likely to be the cause of cardiovascular disease and constant fatigue.

There are 3 forms of sleep disorder in particular:

  • Dyssomnias: these are disorders that affect the duration or quality of sleep. The best-known forms of dyssomnia are insomnia, narcolepsy and hypersomnia;
  • Disorders associated with psychiatric illnesses;
  • Parasomnias: these are disorders that have an impact on the person's behavior when they sleep, without affecting them when they are awake. Its best-known forms are somnambulism, bruxism and sleep paralysis.

What are the factors likely to disturb sleep?

Sleep can be disturbed by several causes, including:

  • The use of blue screens before going to bed: this light provides false information to the brain, which translates it as daylight and will therefore be awake;
  • Lack of physical exercise: regular physical exertion helps regulate the rhythm of sleep;
  • Excessive consumption of caffeine, energy drinks and other stimulating products;
  • Stress, anxiety and anxiety;
  • Bad digestion: eat before bed.

There are also diseases that can cause sleep disorders and chronic fatigue, including hemochromatosis, which can be treated by following specific treatment.

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What are the consequences of poor sleep?

The consequences of disturbed sleep are enormous on health. Indeed, poor sleep directly impacts psychological functions and increases the risk of depression. It decreases concentration and impacts memory capacity.

Difficulty sleeping increases the risk of developing cardiovascular disease. Poor quality sleep will create an overproduction of hormones and these will contribute to the increase in blood pressure and bad cholesterol. These hormones also disturb glucose metabolism.

Lack of sleep can increase the risk of heart attack, coronary heart disease and stroke. In addition, disturbed sleep weakens the immune system since there are immunity cells that work according to the circadian rhythm.

How can we improve the quality of our sleep?

Several natural methods can help improve sleep and fight against all forms of sleep disorders. If the disorder persists even after the adoption of these methods, it is recommended to consult a specialist qualified to subscribe to an adequate treatment.

CBD: consuming cannabidiol for balanced sleep

Cannabidiol is a substance found in the hemp plant. This material has relaxing and sedative effects that allow the user to relax, calm their anxiety, stress and anxiety attacks, factors that can disrupt sleep. Thus, CBD helps regulate sleep.

CBD can be consumed orally in the form of capsules. However, the desired sedative effect is not immediate, in this case it is recommended to opt for CBD oil instead, this vegetable oil contains about 30%. The choice of method and the dosage to consume depends on the difficulties of falling asleep.

CBD can have nasty side effects on users, but these are rarely reported. These effects include:

  • A tiredness;
  • Diarrhea or constipation;
  • Weight gain or loss, depending on the physical condition of the consumer.

The side effects of CBD are less severe and less likely than sleeping pills. It is in fact advisable to try CBD, which is a natural solution, before taking a sleeping pill.

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Chamomile for better sleep

Chamomile is known to be excellent for calming the nerves and relieving stress and anxiety and stimulating the parasympathetic nervous system. It can be consumed as an herbal tea infusion or as a vegetable oil.

Organic food for good sleep

Various cases of insomnia are due to poor diet. There are indeed foods to avoid and others to favor for a good restful sleep. It is recommended to consume vegetable proteins that are concentrated in tyrosine, an amino acid closely related to serotonin which is one of the neurotransmitters in the brain responsible for regulating sleep.

Vegetables are also recommended, especially if they are steamed. Omega-3s are also beneficial since they allow the proper circulation of information in the brain.

Consuming medicinal plants to sleep

These plants can be consumed in several forms: capsules, oils, ampoules… But the most effective form is undoubtedly those consumed in herbal tea. The plants to favor in this case are valerian and marjoram, which have soothing properties and which calm nervous tension and stress.

Good breathing for sleep

Breathing exercises can be useful to relax the sleeper. Yoga and sophrology are the best natural methods to adopt to improve breathing and be able to sleep better.

A cozy place to sleep

The bedroom is the most important corner in which sleep flourishes. Therefore, this room must be well furnished and its atmosphere pleasant to promote sleep. It should be tidy and not cluttered, a messy room will disturb sleep.

Avoid exciting drinks

Alcohol, coffee and energy drinks consumed during the day should be banned from daily life to allow the brain to regain its normal rhythm and self-regulate naturally.

Ban blue lights before bed

The television, smartphones and tablets are the number one enemy of sleep. It is impossible nowadays to do without blue screens, but we can reduce their use, especially in the evening.

Adopting regular physical exercise

Walking is the most recommended physical exercise to promote restful sleep. It allows the brain to rest by promoting oxygenation and encourages the body to expend energy and get tired. Forty minutes of walking a day is enough to sleep better.

Self-discipline

Setting a time to sleep each night and a time to wake up each day is not always easy. This requires a huge will to adopt a stable lifestyle.

For adults and teenagers, 7 to 8 hours of sleep is enough to get up in shape every day. The first step in regulating sleep is to force yourself to sleep early at a specific time each evening and to stick to it for at least two weeks so that the metabolism and the brain register this new habit.

CBD flowers that we recommend for relaxation
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