Natural remedies to get to sleep quickly

Getting enough 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 per night, while others need 8 hours of rest to stay refreshed throughout the day.

The same goes for 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 remedies that are within your reach to help you fall asleep quickly.

Natural remedies to fall asleep quickly

Before presenting the different natural remedies, it is always good to remember that it is essential to respect the bedtime and waking hours. In addition to having a positive effect on health, this routine helps regulate the good sleep hormones, such as melatonin, which contribute to falling asleep quickly and restful sleep.

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

Working on your breathing

This is a simple solution that is within the 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 your mind can escape. Performing this little exercise every evening can help speed up falling asleep while ensuring a better quality of sleep.

Take dietary supplements with soothing plants:

Natural, plant -based food supplements can be natural alternatives to medications traditionally prescribed to treat sleep disorders, such as sleeping pills for example. These products are enriched with plant extracts chosen for their sedative and anxiolytic properties. Plants recognized as being allies of sleep are valerian, passionflower, linden or 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 (sleep hormone). These products very often have 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 or basil essential oil are precious allies of sleep. Indeed, by promoting relaxation and calming nervousness, these essential oils help to fall asleep more easily, sleep better and limit insomnia. To benefit from their relaxing virtues, simply pour a few drops of essential oils into a diffuser and soak them in the room for about 10 minutes, about thirty minutes before going to sleep. Or, the drops of essential oil can be applied in the form of 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 who are at risk of allergy or drug interaction are advised to consult a health professional before using an essential oil.

Consume CBD

A molecule called CBD (cannabidiol), naturally present in the hemp plant, allows you to relax before going to bed and fall asleep . Unlike THC, the molecule known for its psychotropic and "high" effects, CBD does not alter the 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 falling asleep. 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 brewer's yeast, etc. In addition, to fall asleep quickly and have 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 great tools to calm the mind and prepare 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 each 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 pressure and promote natural sleep.

Create an atmosphere conducive to sleep

The bedroom environment plays a key role in promoting rapid falling asleep 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. In addition, limiting sources of blue light (such as television, telephone or computer screens) at least one hour before going to bed helps not to disrupt melatonin production. Opt for soft lighting, and if necessary, use sleep masks to create total darkness, which helps you fall asleep more quickly.

The “Perfect Night” pack from Délicure

Délicure's sleep gummies

This is a food supplement in the form of gummies, soft candies with a natural apple flavor to promote rapid falling asleep and improve the quality of sleep. 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 decontracting properties. These are passionflower, linden and poppy; these three plants help to relax the body before bedtime and therefore promote sleep. This product contains melatonin, the sleep hormone, as well as vitamins B5 and B6 which participate in the transformation of tryptophan into melatonin.

Crunching two gummies , thirty minutes before going to bed, 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 food 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 phyto cannabinoids, orange blossom essential oil, poppy, passionflower 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, by putting 7 to 11 drops of oil under the tongue. For optimal absorption, it is recommended to wait 60 seconds before ingesting them.

CBD is also consumable 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 brings together the main natural remedies described in the article to facilitate falling asleep and improve the quality of sleep.

Getting a good night's 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 our evening routine, it is possible to get a peaceful night's sleep without resorting to drug solutions. Since each person is unique, it is important to experiment to find the methods that work best for you and thus, give yourself a beautiful night of restful sleep.