How to sleep better naturally and enjoy restful sleep?
This guide is for anyone looking to improve their sleep quality . Whether you're a stressed-out worker, a student under pressure, or simply someone wanting to adopt healthier habits, we offer natural solutions to promote restful sleep . Sleep is essential for good health , so learning how to sleep better is crucial. In this article, you'll find tips for sleeping naturally and enjoying quality sleep .
Evening routines to prepare your body for sleep
Establishing evening routines can greatly contribute to better sleep and improve the quality of your sleep . These rituals, performed each night before going to sleep, signal to your body that it's time to relax and prepare for rest.
Tips for your evening routine:
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Avoid screens (phone, computer, TV) at least 1 hour before bedtime , as blue light disrupts melatonin production.
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Opt for relaxing activities to unwind before going to bed: reading a book, listening to soft music, meditation, gentle stretching.
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Go to bed and wake up at the same time every day to regulate your biological clock.
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Take a warm bath, read, or do some relaxation exercises to signal to your body that it's time to go to bed.
These little evening rituals are an effective way to prepare your body for restful sleep . By adopting a suitable routine, you will greatly facilitate falling asleep and enjoy better rest.
Adopt a healthy and balanced diet
Adopting a suitable diet is key to better sleep and improved sleep quality . It is best to choose foods rich in tryptophan, an amino acid that stimulates the production of melatonin, the sleep hormone.
Dietary advice :
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Consume foods rich in tryptophan in the evening: brown rice, sweetcorn, bananas, kiwis, dairy products, chicken.
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Avoid excessive caffeine (coffee, tea, sodas) and alcohol in the evening, these stimulants impair sleep quality .
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Maintain regular meal times to respect your circadian rhythm.
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Have a light snack before bed, but don't go to bed on an empty stomach.
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Drink a relaxing herbal tea (linden, chamomile...) before bedtime.
Your diet plays an important role in promoting good sleep . Choose foods that are suitable for preparing your body for quality rest.
Engage in appropriate physical activity
Physical activity plays a crucial role in improving sleep quality . It helps regulate our internal clock, reduces stress levels, and promotes a beneficial feeling of tiredness before going to bed .
Tips for physical activity:
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Opt for gentle exercises at the end of the day: yoga, brisk walking, stretching.
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Intense exercise is best done earlier in the day.
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30 minutes of physical activity per day is enough to improve the quality of your sleep .
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Gradually increase the duration and intensity of your efforts if you are a beginner.
Physical activity helps regulate the biological clock and combat sleep disorders such as insomnia. Getting enough exercise during the day will promote quality rest at night .
Learn to manage your stress for better sleep
Stress management is crucial for better sleep and improved sleep quality . A calm mind actively contributes to restorative nighttime rest. The pressures accumulated during the day can hinder our ability to fall asleep easily.
Tips for managing stress:
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Practice breathing exercises and guided meditation before bedtime .
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Establish a relaxing routine before sleep : bath, reading, soothing music.
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Let go of the day's worries to calm your mind before going to sleep.
A stress-free mind is the key to restful sleep . Learning to manage your stress will help you get back to quality sleep.
By combining these 100% natural tips , you'll be able to get restful sleep and better sleep quality , so you can feel your best every day. Good rest starts with small habits. Your mental and physical health will thank you.
Take natural food supplements
In our quest for restful sleep , we might consider incorporating natural dietary supplements. Various compounds have proven effective in promoting sleep onset and better rest.
Advice regarding dietary supplements:
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Melatonin promotes sleep and helps combat jet lag.
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B vitamins, and especially B6, boost melatonin production.
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Some plants have relaxing properties: valerian, passionflower, linden, hops.
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If you are taking medication, consult your doctor before taking supplements.
These natural aids enhance the effect of good sleep habits. They greatly facilitate falling asleep after a long day. Their benefits are numerous. Délicure offers natural and vegan gummies composed of melatonin , linden, passionflower, poppy, and vitamins. A complete and effective formula that helps you fall asleep faster and sleep better.
Consuming CBD oil for a peaceful sleep
In addition to our CBD gummies , we have developed a strong sleep CBD oil to promote quality sleep . This oil contains cannabidiol (CBD), poppy, passionflower, melatonin, and orange blossom essential oil, making it an excellent way to fall asleep. Here are the usage instructions for this oil:
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Take a few drops of CBD oil under your tongue 30 minutes before bedtime and wait 60 seconds before swallowing.
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Start with a small dose and gradually increase if needed, without exceeding 11 drops per day.
Our "strong sleep" CBD oil is a natural product, made in France from organic ingredients.
