Insomnia affects many people and can have harmful consequences on physical and mental health. Difficulty falling asleep, waking up at night or non-restorative sleep, sleep disorders impact quality of life. Fortunately, there are natural solutions to fight insomnia and sleep better. Discover five effective remedies to improve your sleep.
Adopt good sleep hygiene
One of the first steps to combating insomnia is to adopt good sleep hygiene. This involves simple habits:
- Go to bed and get up at regular times
- Avoid screens before sleeping
- Arrange a room conducive to rest (cool temperature, darkness, silence)
- Reduce consumption of stimulants such as caffeine and nicotine
By adopting these good practices, you create an environment conducive to regular and deep sleep.
Here are some tips to adopt to relax !
Focus on relaxing plants and infusions
Plants are valuable allies for sleeping better. Some have soothing properties and make it easier to fall asleep:
- Chamomile : known for its natural sedative effects
- Valerian : Helps reduce anxiety and promote deep sleep
- Passionflower : effective against nighttime awakenings
- Drinking an infusion of these plants before going to sleep can greatly help reduce insomnia.
Using Meditation and Breathing to Calm the Mind
Stress and anxiety are often aggravating factors in insomnia. Practicing meditation or breathing exercises before bedtime helps you relax and improve the quality of your sleep. Techniques such as cardiac coherence or guided meditation are particularly effective.
Nasal strips can be the best solution to quickly get back to sleep and fall asleep faster. By widening the nasal passages, they allow a better airflow, making it easier to fall asleep.
Favor foods rich in melatonin and magnesium
Diet plays a key role in regulating sleep. Certain foods naturally promote the production of melatonin, the sleep hormone, and provide magnesium, known for its relaxing properties:
- Walnuts and almonds
- Bananas
- Cherries
- Oily fish (rich in omega-3 and vitamin D)
Incorporating these foods into your evening meal can help you sleep better and regulate your sleep cycle.
Practice regular physical activity
Exercise is a great way to promote deep, regular sleep. Moderate physical activity, such as walking, yoga, or swimming, can reduce stress, balance energy levels, and improve sleep quality. Ideally, avoid strenuous activities in the evening so as not to delay falling asleep.
Insomnia is not inevitable. By adopting these natural remedies, you can fight insomnia and get back to restful sleep. Plants, diet, meditation and physical activity are all effective solutions for sleeping better. If you are looking for other tips to improve your nighttime breathing, discover our tips for fighting nasal congestion in our next article.
