Natural remedies to get to sleep quickly

Adequate quality sleep is crucial for the body because it helps maintain and regulate vital functions and allows the brain to get rid of waste accumulated during the day.

Sleep needs vary from person to person. Some people can get by with 5 hours of sleep a night, while others need 8 hours of rest to stay refreshed throughout the day.

Similarly, when it comes to falling asleep, some people fall asleep easily, while others have difficulty falling asleep due to several factors such as stress, anxiety, noise, pain, bedding that is not suited to their needs, or even the consumption of stimulants.

Fortunately, when you have trouble getting some shut-eye, there are natural and affordable remedies to help you drift off to sleep quickly.

Natural remedies to fall asleep quickly

Before discussing the various natural remedies, it's always worth remembering that it's essential to respect bedtimes and wake-up times. In addition to having a positive effect on health, this routine helps regulate healthy sleep hormones, such as melatonin, which contribute to falling asleep quickly and restoratively.

Here are five natural remedies to help you fall asleep more easily and enjoy a quality night's sleep:

Work on your breathing

This is a simple solution that is within reach of anyone who wants to reduce the time it takes to fall asleep and get a good night's sleep. Indeed, performing a breathing exercise just before going to bed can help relax the body and help you fall asleep more easily. Breathing also helps to better oxygenate the nervous system and therefore reduce stress and bad thoughts that fuel anxiety and anguish, which can cause difficulty falling asleep. To do this, simply take deep breaths, hold the air for a few seconds, then exhale for a long time. This very simple exercise can be repeated several times. While breathing, it is also recommended to think about positive moments of the day that is ending or to imagine a place (real or imaginary) similar to a haven of peace in which you feel confident and where the mind can escape. Performing this little exercise every night can help accelerate falling asleep while ensuring better quality sleep.

Take soothing herbal supplements:

Natural, plant -based food supplements can be natural alternatives to medications traditionally prescribed to treat sleep disorders, such as sleeping pills. These products are enriched with plant extracts chosen for their sedative and anxiolytic properties. Plants recognized as sleep aids are valerian, passionflower, linden, and eschscholzia. Thanks to their calming action, these plants help to relax the mind, calm stress, and therefore limit insomnia. These food supplements, in addition to containing plants, can also be composed of vitamins, trace elements, or even melatonin (the sleep hormone). These products very often come in the form of capsules, tablets, ampoules, or even gummies, soft candies with fruity flavors. Being 100% natural, they do not cause side effects or addiction.

Using essential oils

Orange blossom essential oil, chamomile essential oil, lavender essential oil, and basil essential oil are all valuable sleep aids. By promoting relaxation and calming nervousness, these essential oils help you fall asleep more easily, sleep better, and limit insomnia. To benefit from their relaxing properties, simply pour a few drops of essential oils into a diffuser and soak them in the bedroom for about 10 minutes, about thirty minutes before going to sleep. Alternatively, the drops of essential oil can be applied as a massage (previously mixed with a vegetable oil), or on the inside of the wrist, or placed on a handkerchief to be inhaled a few minutes before bedtime. Be careful, however, pregnant women, children, or people at risk of allergies or drug interactions are advised to consult a healthcare professional before using an essential oil.

Consuming CBD

A molecule called CBD (cannabidiol), naturally present in the hemp plant, helps you relax before going to bed and fall asleep . Unlike THC, the molecule known for its psychotropic and "high" effects, CBD does not alter your state of consciousness. It is currently used by more than six million French people for general well-being. Thus, the beneficial effects of CBD are felt in just a few minutes and consumer reviews are excellent.

Eat foods rich in tryptophan:

You should know that tryptophan is an amino acid precursor of melatonin, or the sleep hormone. The latter is naturally secreted by the pineal gland (or epiphysis), a small gland in the brain. Its role is to regulate sleep cycles and promote rapid sleep onset. Tryptophan's role is to promote the production and synthesis of melatonin . It is recommended to eat, for dinner, rich foods such as brown rice, dairy products, eggs, meat, fish, nuts (almonds, cashews, etc.), chocolate or even brewer's yeast... In addition, to fall asleep quickly and get a good night's sleep, it is advisable to eat a balanced diet and in reasonable quantities. A dinner that is too rich and fatty can cause difficult digestion and prevent you from falling asleep, while a dinner that is too light can cause cravings and therefore slow down the time it takes to fall asleep. Finally, at the end of the day, the consumption of products (coffee, tea, sodas, energy drinks, alcohol) should be avoided to avoid causing sleep disorders.

Practice meditation and relaxation

Meditation and relaxation techniques are excellent tools for calming the mind and preparing the body for sleep. By focusing on breathing, meditation helps reduce mental activity, which is often responsible for difficulty falling asleep. A simple technique is to focus on your breathing by inhaling deeply through your nose and exhaling slowly through your mouth, while releasing tension in every part of your body, from head to toe. Listening to guided meditations, available on many apps or online platforms, can be particularly helpful for those who are just starting out. These sessions help release tension and promote natural sleep.

Create an atmosphere conducive to sleep

The bedroom environment plays a key role in promoting rapid and restful sleep. Make sure the room is at a comfortable temperature (around 18 to 20 degrees) and well-ventilated. An atmosphere that is too warm can disrupt sleep, as can a poorly ventilated room. Furthermore, limiting sources of blue light (such as television, phone, or computer screens) at least one hour before bed helps prevent disruption of melatonin production. Opt for soft lighting, and if necessary, use sleep masks to create total darkness, which helps you fall asleep faster.

Délicure's sleep gummies

This is a dietary supplement in the form of gummies, soft candies with a natural apple flavor to promote rapid sleep onset and improve sleep quality. This product is natural, vegan, and made in France with plants with soothing properties, vitamins, and melatonin.

Sleep gummies contain plant extracts known for their relaxing and calming properties. These are passionflower, linden, and poppy; these three plants help relax the body before bedtime and therefore promote sleep. This product contains melatonin, the sleep hormone, as well as vitamins B5 and B6, which help convert tryptophan into melatonin.

Chewing two gummies thirty minutes before bedtime helps reduce the time it takes to fall asleep and ensure a restful night's sleep. To ensure their effectiveness, it is recommended to consume this sleep supplement as part of a healthy and balanced diet.

Organic CBD oil for strong sleep

Délicure's organic CBD sleep oil is made in France from organic sweet almond oil, high-quality phytocannabinoids, orange blossom, poppy, passionflower essential oil and melatonin.

This composition rich in CBD and plants helps reduce the time it takes to fall asleep and promotes quality sleep.

Organic CBD sleep oil is consumed about thirty minutes before going to sleep, placing 7 to 11 drops of oil under the tongue. For optimal absorption, it is recommended to wait 60 seconds before ingesting.

CBD is also available in the form of CBD gummies or cannabis gummies , delicious fruity gummies enriched with cannabidiol. Whatever the product or activity chosen, it is essential to relax before going to bed in order to benefit from a good night's sleep.

Summary table

This table lists the main natural remedies described in the article to help you fall asleep and improve the quality of your sleep.

Remedy	Description
Work on your breathing	A simple exercise to reduce stress and promote relaxation before sleep. Deep breaths followed by long exhalations, repeated several times.
Take food supplements	Use plants like valerian, passionflower, and linden for their sedative properties. Available in capsule, vial, or gummie form. No habit forming.
Using essential oils	Lavender, chamomile, or orange blossom oils to calm nervousness. Diffuse or apply to the skin (diluted). Cautions for certain individuals.
Practice meditation and relaxation	Techniques to calm the mind by focusing on breathing. Guided meditations available on platforms for natural sleep.
Eat foods rich in tryptophan	Foods like brown rice, dairy products, and nuts promote melatonin production. A balanced meal will help prevent digestive problems.
Create an atmosphere conducive to sleep	Ideal temperature of 18-20°C, well-ventilated room and without blue light (screens) before bedtime. Soft lighting and possibly a sleep mask.
Consuming CBD	Cannabidiol (CBD) helps promote relaxation without any psychotropic effects. It is used by many consumers to improve sleep quality.

Getting restful sleep is essential for our well-being and overall health. While some people have difficulty falling asleep, there are many natural remedies available to everyone to help them fall asleep and improve the quality of their nights. Whether it's breathing, meditation, plants, or essential oils, these methods can reduce stress and create an environment conducive to rest. By adopting a few good habits and incorporating these solutions into your evening routine, it's possible to regain a peaceful sleep without resorting to medication. Since everyone is unique, it's important to experiment to find the methods that work best for you and thus, give yourself a beautiful night's restful sleep.