Natural remedies for insomnia
According to the National Institute of Sleep and Vigilance*, one in five French people suffers from insomnia. This is a sleep disorder characterized by difficulty falling asleep or staying asleep.
Insomnia is very often characterized by a long time to fall asleep, frequent awakenings during the night, early awakenings in the morning or a feeling of fatigue upon waking.
Insomnia: what are the causes?
Many factors can cause insomnia, such as noise, bright light, excessive heat, a heavy dinner, specific pain, or poor lifestyle habits. However, the primary cause of insomnia is stress.
There are different forms of insomnia, such as acute insomnia, which is temporary and linked to a stressful event , and chronic insomnia, which lasts for several weeks or more.
Chronic insomnia can have consequences on quality of life and health, so it is strongly recommended to consult a healthcare professional to assess the underlying causes of insomnia and obtain appropriate treatment.
There are some natural remedies to reduce stress , naturally combat insomnia, and thus avoid taking chemical medications (anxiolytics, sleeping pills, etc.).
Natural remedies to combat insomnia
Everyday tips and tricks:
- Establish a regular sleep routine: Go to bed and wake up at the same time every day, even on weekends. This will help regulate your natural sleep-wake cycle.
- Create a relaxing sleep environment: Make sure your bedroom is dark, quiet, and cool. Avoid screens (television, computer, phone) for at least an hour before going to bed.
- Exercise regularly: Exercise can help you sleep better, but avoid doing intense exercise right before bedtime.
- Eliminate caffeine and alcohol: Caffeine and alcohol can disrupt your sleep. Avoid them at least six hours before bedtime.
- Take a hot bath before going to bed: A hot bath can help you relax and prepare for sleep.
- Read a book or listen to relaxing music: This can help calm your mind and prepare you for sleep.
- Practice relaxation techniques: Meditation, deep breathing, and progressive muscle relaxation can help you fall asleep more easily.
- Avoid large meals before going to bed: Eating a large meal before bed can disrupt your sleep.
- Sleep in the dark: Light can disrupt your sleep. Make sure your room is dark or wear an eye mask.
- Avoid naps during the day: Naps can make it harder to fall asleep at night.
- Breathing exercises: This exercise only takes a few minutes and helps you fall asleep quickly. To do it, focus on your breathing, inhaling for 5 seconds, then exhaling slowly for the same amount of time. This exercise can be repeated 6 times in a row to regulate the nervous system, relieve stress, and thus improve sleep.
The best relaxing plants:
- Valerian: Valerian is a plant with sedative properties that can help reduce anxiety and improve sleep. It is available in capsules, tablets, or tincture.
- Lemon balm: Lemon balm is a plant with calming and relaxing properties that can help reduce anxiety and improve sleep. It can be consumed as an infusion or used as an essential oil.
- Chamomile: Chamomile is a plant with calming and relaxing properties that can help reduce anxiety and improve sleep. It can be consumed as an infusion or used as an essential oil.
- Hops: Hops are a plant with sedative properties that can help improve sleep. They are often used in brewing beer, but are also available in capsules or as a tincture.
- Passionflower: Passionflower is a plant with anxiolytic and sedative properties that can help reduce anxiety and improve sleep. It is available in capsules, tablets, or tincture.
- The poppy: The poppy is a plant with sedative properties that can help improve sleep. It is available as a tincture or dry extract.
- The linden tree: Linden is a plant with calming and relaxing properties that can help reduce anxiety and improve sleep. It can be consumed as an infusion or used as an essential oil.
Essential oils
With their soothing and relaxing properties, certain essential oils can promote better sleep. Lavender, chamomile, ylang-ylang, and bergamot essential oils are particularly recommended for effectively combating insomnia. To enjoy their benefits, simply add a few drops of essential oil to an electric diffuser or a spray bottle and diffuse it in the bedroom for 10 minutes, 30 minutes before bedtime, or in the living room for 10-15 minutes. Alternatively, the drops can be placed on the inside of your wrist or on a tissue and inhaled for a few minutes.
Healthy eating
To avoid insomnia, it's best to avoid heavy meals in the evening and before bed. Rich dinners take longer to digest and raise body temperature, which can delay sleep onset and cause nighttime awakenings. Certain foods are recommended, such as dairy products, legumes (spinach, kale, broccoli, etc.), white meats, and certain nuts and seeds (cashews, pecans, macadamia nuts, etc.) because they are rich in tryptophan. Tryptophan is a precursor to two hormones: serotonin (the "happiness hormone") and melatonin (the sleep hormone). Both contribute to healthier, more restorative sleep. Furthermore, certain stimulants should be avoided, such as coffee, tea, alcohol, energy drinks, and sodas. These can be replaced with herbal teas made from relaxing plants .
Melatonin-based dietary supplements
Some dietary supplements contain melatonin , considered the sleep hormone. Melatonin is naturally produced by the pineal gland (also called the epiphysis gland), located in the brain. Its production is stimulated by darkness and decreases with exposure to light. Melatonin is very often used to treat sleep disorders such as insomnia because it helps regulate a normal and beneficial sleep cycle. It can also help reduce the time it takes to fall asleep and prevent jet lag symptoms.
These five natural remedies can help improve sleep quality; however, it's important to consult a healthcare professional if insomnia symptoms persist or worsen. Additionally, some natural remedies can interact with medications and should therefore be used with caution.
Délicure has created a delicious food supplement combining relaxing plants, vitamins and melatonin to restore healthy and better quality sleep.
Delicure's Sleep Gummies
Délicure offers a food supplement to combat insomnia, which comes in the form of vegan, natural gummies made in France.
What is the composition of Délicure sleep gummies?
Délicure's sleep gummies contain plants with relaxing and calming properties: passionflower, linden, and poppy. These plants help relieve stress, relax the body before bedtime, and thus promote better sleep quality.
To enhance the formula of its sleep gummies, Délicure has added vitamins (B5 and B6), each of which contributes to the conversion of tryptophan into serotonin and melatonin. Nicknamed the "happiness hormone," serotonin plays a role in regulating mood and sleep.
Finally, sleep gummies contain melatonin. It promotes restful sleep and regulates sleep cycles. These gummies have proven to be very effective , according to feedback from hundreds of consumers.
When should I take Délicure sleep gummies?
To get a good night's sleep, simply chew two gummies about thirty minutes before going to bed. They will help relax the mind, reduce the time it takes to fall asleep, and promote better quality sleep.
What are the contraindications for Délicure sleep gummies?
Sleep gummies are not recommended for children, pregnant or breastfeeding women, or people undergoing medical treatment. Before use, they are advised to consult a doctor or healthcare professional.
CBD products:
CBD is now widely used for relaxation. This natural molecule enjoys excellent consumer reviews, and several studies have highlighted CBD's positive impact on sleep . CBD oil is currently the most popular cannabidiol-based product for sleep-related issues. Délicure has developed an ideal CBD oil to combat sleep disorders. Our organic CBD oil for strong sleep combines broad-spectrum CBD, poppy, passionflower, and melatonin. This complete and effective formula will help promote sleep and reduce nighttime awakenings. Discover our sleep oil .
Hemp gummies (CBD gummies), capsules, and softgels can also be effective.
* https://institut-sommeil-vigilance.org/insomnie/
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