Today's lifestyles are particularly stressful: a constant race against the clock at work, depression, anxiety, the omnipresence of screens and information... All of these elements contribute to disrupting the biological rhythm of the human body, which often leads to poor quality sleep. Insomnia, difficulty in falling asleep, multiple awakenings during the night, the disorders thus caused are numerous, so here are some tips to (re)find sleep naturally.
Practicing regular physical activity
There's nothing like intense physical activity to help you get back to sleep naturally! Although this statement seems obvious, it should be qualified: an intensive sports session releases cortisol, an energizing hormone, which falls back to its normal level about two hours after the effort. It is therefore better to practice a physical activity in the morning or in the afternoon. However, to get back to sleep, there is no need to choose an intensive sport. In fact, regular physical activity is enough, such as a long walk or bike ride, for example. In addition, these outdoor activities require exposure to natural light, which is also beneficial for the body. Sport allows you to expend energy, recharge your batteries and clear your head, which makes it easier to fall asleep.
Stop using screens half an hour before bedtime
People who have trouble falling asleep are often advised to monitor their screen use. Whether it's the computer, television or telephone, they emit blue light, which blocks the production of melatonin, the sleep hormone. Melatonin is naturally produced by the body at dusk, but the omnipresence of lit screens prevents this biological phenomenon from occurring. In order to fall asleep properly, it is therefore recommended to turn off all these devices between one hour and half an hour before going to bed. This ritual encourages natural sleep, so it is better to read a book in paper format rather than watch films or series until the end of the night. It is also very important to respect your biological clock by giving it regular reference points: it is therefore wise to always go to bed and get up at the same time.
Avoid rich foods and stimulants in the evening
Coffee and tea are still known to have an excitatory effect, as are all drinks containing caffeine in general, which is why it is often recommended not to consume them after 4 pm. Similarly, some attention should be paid to the composition of dinner: it is better to avoid foods that are too rich and too sweet before going to sleep. A heavy meal is more difficult to digest, which can lead to multiple awakenings at night, as well as the feeling of hunger. Among the foods to choose in the evening are rice, pasta and wheat, which make it easier to fall asleep.
Refocus on your breathing
Several very simple relaxation exercises can help you get back to sleep naturally. Concentrating on your breathing is particularly effective. Cardiac coherence, for example, quickly and effectively calms the heart rate by regulating breathing. Similarly, a technique inspired by yoga consists of counting your breathing times: the 4-7-8. This exercise is not at all complicated: simply breathe in for 4 seconds, hold your breath for 7, then breathe out for 8 seconds. The heart rate naturally slows down and puts the body in a good position to fall asleep. Meditation and sophrology have the same type of effects and allow, among other things, to let go of bad thoughts at bedtime.
Trusting the plants
Nature contains many treasures that help you sleep soundly. Consumed in infusions before going to bed, in food supplements or in the form of essential oils, several plants allow you to find sleep naturally:
- Passionflower
Passionflower is one of the best known plants for finding sleep. Native to tropical regions of the world, it is often recommended to adults and children to calm anxiety and nervousness. It has a natural tranquilizing effect that helps to fall asleep spontaneously and also helps to solve certain digestive problems.
- Valerian
Naturally present in France, valerian has a real sedative effect and has been used in the treatment of sleep disorders for centuries. Famous for soothing recurring insomnia, anxiety and stress, it is also suitable for all people, except for pregnant and nursing women.
- Lime blossom
- Poppies: escholtzia (or California poppy) & poppy
This plant, straight from the American continent, actively participates in restoring the sleep structure and avoiding waking up in the middle of the night. The Californian poppy would also contribute to feel full of energy when waking up and represents a natural alternative to sleeping pills like barbiturates. Not recommended for pregnant and breastfeeding women, it is very suitable for adults and children. In the family of the poppies, the poppy also presents soothing virtues allowing to limit the insomnia and facilitating the sleep. Its very mild sedative action seems ideal for calming children with restless sleep from the age of 6.
To go further in this theme, we suggest you discover another article of our blog on the virtues of CBD for sleep.
