Controlling your diet
If your diet is not of good quality, there is no need to look further for solutions. You need to adopt a correct diet first, respectful of your body, this is the basis. Start by eliminating from your diet everything that is likely to interfere with your sleep. Caffeine, theine, sugar and alcoholic beverages should be banned, especially in the evening. Instead, favor foods that are rather rich in tryptophan or magnesium, two substances that promote good sleep.
Don't forget to hydrate properly, and eat fruits and vegetables to provide your body with the nutrients it needs to function properly.
Stay away from screens at night
It's now no secret that blue light from digital screens interferes with the proper functioning of the circadian rhythm. In other words, exposing yourself to these screens at night negatively affects the proper functioning of your sleep. It is imperative that you stop using them and adopt new nighttime habits if you want to regain a normal sleep rhythm. It's not easy to change habits, especially evening ones, but eventually you get used to them.
Practicing sports is a must for getting back into a sleep pattern. Besides, physical activity generates health benefits in general. Sport relaxes the body and mind, gets rid of the stress and anxiety you are experiencing, or at least significantly reduces them. In addition to stimulating feel-good hormones such as serotonin, sports activity causes fatigue, which encourages the body to want to fall asleep. Sedentary people are therefore well advised to start exercising without further delay.
Use essential oils
Essential oils are one of the most commonly used products in natural remedies. In the case of insomnia, Roman chamomile is recommended, although other essential oils can also do the trick. It is true that Roman chamomile is a relatively expensive product. Nevertheless, it makes up for its price with the effectiveness it has.
Roman chamomile is indeed one of the most convincing oils in the treatment of insomnia. Its action on the parasympathetic nervous system helps the body a lot to find a rhythm of sleep worthy of the name.
Roman chamomile is one of the most convincing oils in the treatment of insomnia.
In addition to Roman chamomile, you can use other essential oils with partially sedative, stress-regulating effects. We are thinking in particular of true or officinal lavender, or even marjoram essential oil.
In the herbal medicine section, we highly recommend you to turn to valerian. It is a plant with a slightly sedative effect, ideal for inducing sleep. Valerian is the only sedative plant that has been the subject of positive research results against placebo. If there was only one plant to take against insomnia, it would be this one. Regarding dosages, it is advisable to take between 400 and 900 mg per day, depending on your weight and your sensitivity to the sedative properties of the plant.
Expose to daylight
The circadian rhythm must be maintained to keep a good sleep pattern. The circadian rhythm is the biological clock you all know. In order for the body to locate the daytime and nighttime periods of a day, it is imperative that it be exposed to daylight. As soon as you wake up, it is advisable to get some fresh air. Leave the shutters open, to be exposed to light from the morning.
Or you can use light therapy lamps, which are also very effective. You can expose yourself to them for at least half an hour every morning, with at least 10,000 lux.
Melatonin is the hormone that causes sleep. It is naturally secreted by your body. It is synthesized from tryptophan, among other things, hence the previous advice to feed yourself foods containing tryptophan. An exogenous supply of melatonin can help you induce the urge to fall asleep.
Take between 2 and 4 mg, about 1 hour before bedtime. Studies show that melatonin causes you to fall asleep an average of 23 minutes earlier than usual, with effectiveness in 60% of cases.
Gravity blankets are a relatively new product that are becoming more and more talked about on the web and elsewhere. They are weighted blankets, containing glass microbeads. Their weight can vary from 2 to 12 kg, in order to adapt to the different profiles of the patients. Their role is to exert pressure on your whole body. As strange as it may sound, this concept could indeed have positive results on your sleep.
The pressure these blankets exert on your muscles has been shown to help the nervous systems relax and unwind. Regarding the weight to choose, it is recommended to go for gravity blankets weighing about 10% of its weight. But the ease can vary from one individual to another, so we advise you to try different weights.
Cannabidiol is a substance extracted from the cannabis plant. It does not have any psychoactive effects or any other that are harmful to the body. It is important to specify this, at a time when the amalgamations between CBD and THC are still frequent. Science has demonstrated through numerous studies that CBD has no danger for the human body. Better still, this substance even provides many benefits! Among these is the relaxation of muscles and mind.
In fact, CBD has a relaxing effect on the body, whether it is the muscles or the nervous system. This relaxing effect, in addition to ridding the consumer of much of their stress and anxiety, promotes sleep. In the treatment of insomnia, it is a product that could be interesting.
The methods of consumption of CBD are many and varied. To sleep better, we advise you to consume it in the form of oil, by sublingual route. CBD in e-liquid can also be a suitable solution for vaping enthusiasts.
These are alcoholic macerations of fresh plants. Mother tinctures contain all the benefits of the plants from which they are extracted. They are interesting concentrates in many ways. They are sold in pharmacies and parapharmacy. To treat insomnia, we recommend mother tinctures of valerian, oatmeal or passionflower.