Natural remedies to get to sleep quickly

Sufficient quality sleep is crucial for the body as it contributes to the maintenance and regulation of vital functions and allows the brain to get rid of waste accumulated during the day.

Sleep requirements They vary from person to person. Some people can get by on 5 hours of sleep per night, while others need 8 hours of rest to stay energized 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 not adapted to their needs or the consumption of stimulants.

Fortunately, when you have trouble sleeping, there are natural and readily available remedies to help you quickly fall asleep.

Natural remedies to fall asleep quickly

Before presenting the various natural remedies, it's always good to remember the importance of respecting regular bedtimes and wake-up times. In addition to its positive effects on health, this routine helps regulate the production of beneficial sleep hormones, such as melatonin, which contribute to falling asleep quickly and enjoying restful sleep.

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

Working on your breathing

This is a simple solution accessible to anyone who wants to reduce the time it takes them to fall asleep and get a good night's rest. Indeed, performing a breathing exercise just before bed can help relax the body and make it easier to drift off to sleep. Breathing also helps oxygenate the nervous system, thus reducing stress and negative thoughts that fuel anxiety and worry, which can make it difficult to fall asleep. To do this, simply take deep breaths, hold your breath for a few seconds, and then exhale slowly. This very simple exercise can be repeated several times. While breathing, it's also recommended to think about positive moments from the day that's ending or to imagine a place (real or imaginary) like a haven of peace where you feel safe and where your mind can wander. Performing this little exercise every night can help speed up falling asleep while ensuring better sleep quality.

Take dietary supplements containing calming herbs:

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

Use essential oils

Orange blossom, chamomile, lavender, and basil essential oils are valuable allies for sleep. By promoting relaxation and calming nerves, these essential oils help you fall asleep more easily, sleep better, and reduce insomnia. To benefit from their relaxing properties, simply add a few drops of essential oil to a diffuser and diffuse it in your bedroom for about 10 minutes, around 30 minutes before bedtime. Alternatively, the drops can be applied as a massage oil (after being mixed with a carrier oil), on the inside of your wrist, or placed on a tissue to be inhaled a few minutes before bedtime. However, pregnant women, children, and those with allergies or medication interactions should consult a healthcare professional before using any essential oil.

Consuming CBD

A molecule called CBD (cannabidiol), naturally present in the hemp plant, helps you relax before 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. The beneficial effects of CBD are felt in just a few minutes, and consumer reviews are excellent.

Eat foods rich in tryptophan:

It's important to know that tryptophan is an amino acid precursor to melatonin, the sleep hormone. Melatonin is naturally secreted by the pineal gland (or epiphysis), a small gland in the brain. Its role is to regulate sleep cycles and promote falling asleep quickly. Tryptophan plays a key role in the production and synthesis of melatonin . It's recommended to eat nutrient-rich foods at dinner, such as brown rice, dairy products, eggs, meat, fish, nuts (almonds, cashews, etc.), chocolate, or brewer's yeast. Furthermore, to fall asleep quickly and get a good night's sleep, it's advisable to eat a balanced diet in reasonable portions. A dinner that's too heavy and fatty can cause digestive problems and make it difficult to fall asleep, while a dinner that's too light can lead to hunger pangs and therefore delay sleep onset. Finally, at the end of the day, the consumption of products (coffee, tea, sodas, energy drinks, alcohol) should be avoided so as not to disturb sleep disorders.

Practicing meditation and relaxation

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

Create an atmosphere conducive to sleep

The bedroom environment plays a crucial role in promoting sleep onset and restful sleep. Ensure the room is at a comfortable temperature (around 18 to 20 degrees Celsius) and well-ventilated. An atmosphere that is too warm can disrupt sleep, as can a poorly ventilated room. Furthermore, limiting exposure to blue light sources (such as television, phone, or computer screens) at least an hour before bedtime helps prevent disruption of melatonin production. Opt for soft lighting, and if necessary, use sleep masks to create total darkness, which is conducive to falling asleep more quickly.

Delicure's Sleep Gummies

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

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

Chewing two gummies thirty minutes before bedtime helps reduce the time it takes to fall asleep and promotes 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 using organic sweet almond oil, high-quality phytocannabinoids, essential oils of orange blossom, poppy, passionflower, and melatonin.

This CBD-rich and plant-based formula helps reduce the time it takes to fall asleep and promotes quality sleep.

Organic CBD sleep oil is taken about thirty minutes before bedtime, by placing 7 to 11 drops of oil under the tongue. For optimal absorption, it is recommended to wait 60 seconds before swallowing. See our sleep oil.

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

Summary table

This table groups together the main natural remedies described in the article to facilitate falling asleep and improve sleep quality.

Remedy	Description
Working on your breathing	A simple exercise to reduce stress and promote relaxation before sleep. Deep breaths followed by long exhalations, repeated several times.
Taking dietary supplements	Use plants like valerian, passionflower, and linden for their sedative properties. Available in capsule, ampoule, or gummie form. Non-habit forming.
Use essential oils	Lavender, chamomile, or orange blossom oils to calm nervousness. Diffuse or apply topically (diluted). Precautions may apply to certain individuals.
Practicing meditation and relaxation	Techniques for calming the mind by focusing on breathing. Guided meditations available on platforms for falling asleep naturally.
Eat foods rich in tryptophan	Foods like brown rice, dairy products, and nuts promote melatonin production. A balanced dinner helps avoid digestive problems.
Create an atmosphere conducive to sleep	Ideal temperature of 18-20°C, well-ventilated room and free from blue light (screens) before bedtime. Soft lighting and possibly a sleep mask.
Consuming CBD	Cannabidiol (CBD) helps with relaxation without any psychoactive 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 struggle to fall asleep, there are many natural remedies, accessible to everyone, to facilitate falling asleep and improve the quality of our nights. Whether it's breathing exercises, meditation, herbs, or essential oils, these methods help reduce stress and create an environment conducive to rest. By adopting a few good habits and integrating these solutions into our evening routine, it's possible to rediscover 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 enjoy restful nights of sleep.