Quality sleep is essential for our physical and mental well-being.
Unfortunately, many people find it difficult to fall asleep or suffer from insomnia.
Fortunately, there are simple, natural tips to help you fall asleep and get a good night's sleep, which we'll explore here:
Establish a regular sleep routine: Our bodies are governed by circadian cycles, which are influenced by our sleeping and waking rhythms. To help your body regulate itself, try to go to bed and wake up at the same time every day, even on weekends. This regularity will help establish a natural synchronization of your internal clock.
Create an environment conducive to sleep: Make your bedroom a calm, dark and cool place. Eliminate distractions such as light and unwanted noise.
Invest in a quality mattress and pillows for optimum comfort.
Avoid screens before bed: The blue light emitted by the screens of phones, tablets and computers can disrupt your sleep by reducing the production of melatonin, a hormone that regulates sleep. Try to avoid using screens for at least an hour before bedtime.
Avoid stimulants before bedtime: Limit your intake of coffee, tea and energy drinks in the afternoon and evening. Also avoid smoking and drinking alcohol before bedtime, as they can alter the quality of your sleep.
Adapt your diet: Diet plays an important role in sleep quality. Avoid heavy, high-fat meals in the evening, as they can cause digestive difficulties that disrupt sleep.
Instead, opt for light meals with foods rich in L-triptophanes, a source of melatonin that promotes sleep (eggs, poultry, brown rice, bananas, walnuts, almonds, dark chocolate...).
Exercise regularly: Regular exercise can help reduce stress levels, improve mood and promote restful sleep. However, it's important to avoid exercising late at night, as this can disrupt sleep.
Establish a pre-bedtime relaxation routine: Take time to relax and mentally prepare for sleep. Create a relaxing routine by taking a warm bath, reading a book, doing deep breathing exercises, yoga, meditation, gentle stretching, using olfactotherapy (favor essential oils of lemon listeria, lemon verbena, chamomile, petit grain bigarade, mandarin, orange blossom, fine lavender...), or listening to soft music to help you reduce stress and promote sleep.
If these techniques aren't enough, certain herbal teas, liquid plant extracts or dietary supplements can also help:
Relaxing plants (some also have a digestive action): Lemon balm, Fig tree, Hawthorn, Passion flower, Valerian, Linden, Chamomile, Verbena...
Adaptogenic plants: Yellow Poppy, St John's Wort (use with caution due to interactions with drugs and other plants)...
Supplements: Magnesium, Melatonin.
Don't hesitate to consult our fact sheet on sleep disorders on the Natflow application for more details on the various possible causes and the associated advice and natural active ingredients!
Ask your natural health practitioner or doctor for advice to better understand the source of your difficulties, adapt the recommendations to your personal case and determine whether psychological or medical follow-up is also necessary if difficulties persist.