Natural remedies for insomnia
According to the National Institute of Sleep and Vigilance*, one in five French people suffer from insomnia. This is a sleep disorder characterized by difficulty falling asleep or staying asleep.
Insomnia is very often manifested by a long time to fall asleep, frequent waking up during the night, waking up early in the morning or a feeling of tiredness upon waking.
Insomnia: what are the causes?
Many factors can cause insomnia such as noise, too much light, too hot a temperature, too rich a dinner, a particular pain or even a poor lifestyle. However, the first factor of insomnia is stress.
There are different forms of insomnia, such as acute insomnia, which is temporary and related to a stressful event , and chronic insomnia, which lasts for several weeks or longer.
Chronic insomnia can impact 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 , fight insomnia naturally, and thus avoid taking chemical medications (anxiolytics, sleeping pills, etc.).
Natural remedies to combat insomnia
Daily 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 (TV, computer, phone) at least one hour before bed.
- Exercise regularly: Exercise can help you sleep better, but avoid doing strenuous exercise right before bed.
- Eliminate caffeine and alcohol: Caffeine and alcohol can disrupt your sleep. Avoid them at least six hours before bed.
- Take a hot bath before going to bed: A warm bath can help you relax and prepare for sleep.
- Read a book or listen to relaxing music: It 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 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 daytime naps: Naps can make it harder to fall asleep at night.
- Breathing exercises: This lasts only a few minutes and allows you to fall asleep quickly. To do this, you must concentrate on your breathing by 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 an herb 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 is a plant with sedative properties that can help improve sleep. It is often used in beer making, but it is also available in capsules or tincture.
- Passionflower: Passionflower is an herb with anxiolytic and sedative properties that can help reduce anxiety and improve sleep. It is available in capsules, tablets or tincture.
- The poppy: 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 soothing and relaxing properties, some essential oils can promote better quality sleep. Lavender essential oil, chamomile essential oil, ylang ylang essential oil and bergamot essential oil are among the essential oils to favor to effectively combat insomnia. To benefit from their benefits, simply place a few drops of essential oils in an electric diffuser or in the water of a mist maker, and diffuse in the bedroom for 10 minutes, 30 minutes before bedtime, or in the living room for 10-15 minutes. Alternatively, the drops of essential oils can be placed on the inside of the wrist or on a handkerchief, and inhaled for a few minutes.
Healthy eating
To avoid suffering from insomnia, you should not eat too much in the evening or before bedtime. Rich dinners take longer to digest and promote an increase in body temperature, which can delay falling asleep and cause nighttime awakenings. Certain foods should be favored such as dairy products, legumes (spinach, kale, broccoli, etc.), white meats or certain nuts and seeds (cashews, pecans, macadamia nuts, etc.) because they are rich in tryptophan. The latter is a precursor of two hormones which are serotonin (the happiness hormone) and melatonin, the sleep hormone. Both contribute to a healthier and more restful sleep. In addition, certain stimulants should be avoided such as coffee, tea, alcohol, energy drinks and sodas. They should be replaced by herbal teas that relax.
Melatonin food supplements
Some dietary supplements contain melatonin , which is 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 symptoms of jet lag.
These five natural remedies can help improve sleep quality, however, it is important to consult a healthcare professional if insomnia symptoms persist or worsen. Additionally, some natural remedies can interact with medications and should be used with caution.
Délicure has made a delicious food supplement combining relaxing plants, vitamins and melatonin to help you achieve healthy, better quality sleep.
Délicure's sleep gummies
Délicure offers a dietary 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 sleep gummies contain plants with relaxing and decontracting properties. These are passionflower, linden and poppy. These plants help relieve stress, relax the body before bedtime and thus promote better quality sleep.
To strengthen the formula of its sleep gummies, Délicure has added vitamins (B5 and B6), each of which participates in the transformation of tryptophan into serotonin and melatonin. Nicknamed the happiness hormone, serotonin is involved in the regulation of mood and sleep.
Finally, sleep gummies contain melatonin. It promotes good sleep and regulates sleep cycles. These gummies prove 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 eat two gummies about thirty minutes before going to bed. They will help relax your mind, reduce the time it takes to fall asleep and help you get a better quality of 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 consumption, they are invited to seek the advice of a doctor or health professional.
CBD products:
CBD is now widely consumed for relaxation. Indeed, this natural molecule benefits from excellent consumer reviews and several studies have highlighted the positive impact of CBD on sleep . CBD oil is today the most consumed cannabidiol-based product for sleep-related problems. Délicure has developed an ideal CBD oil to combat sleep disorders. Our organic CBD oil strong sleep combines broad-spectrum CBD, poppy, passionflower and melatonin. A complete and effective formula that will promote falling asleep and reduce nighttime awakenings. Hemp gummies (CBD gummies), capsules and capsules can also be effective.
* https://institut-sommeil-vigilance.org/insomnie/
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