Sometimes I have trouble sleeping, and I think I’m not the only one in this situation! Indeed, many people struggle with difficulties finding restorative sleep.
Disruptions in the circadian cycle, resulting in insomnia or non-restorative sleep, are more common than you might think. In fact, according to this study, it’s the second leading cause of mental disorders worldwide.
Natural sleep aids, gentle on the body and non-addictive, are an excellent starting point for a peaceful night’s sleep. They could promote balance and serenity for the body and mind without resorting to medication.
I invite you to discover or rediscover three types of natural sleep aids that have been tested and approved.
1. Relaxing Herbal Teas
“Calm Night”, “Restorative Sleep”, “Peaceful Night”… There is no shortage of names on packs of teas dedicated to nighttime.
Check for the presence of plants such as chamomile, linden, valerian, or passionflower, known for their relaxing effects, as shown in this study.
I also found this study, which specifically looked at the therapeutic effects of chamomile for insomnia and sleep quality.
In this study, lavender was used to reduce anxiety in individuals awaiting chemotherapy, and the result was very satisfactory. By reducing anxiety and stress, falling asleep becomes easier.
I recommend brewing them in hot water and consuming them before bedtime to foster a state of relaxation conducive to sleep.
2. Melatonin
Our body naturally produces this hormone. It regulates the sleep cycle, and its production is influenced by daylight. Thus, it decreases in the morning and increases in the evening.
Sometimes, some people have a melatonin deficiency that leads to sleep disturbances.
It is available as a dietary supplement. The melatonin used is often synthesized in laboratories.
Although there are also forms of melatonin derived from animal sources, most products are synthetic to ensure the purity and safety of the supplement.
To choose your melatonin wisely, read the labels and opt for supplements without additives. Some have immediate release, perfect for falling asleep right away, while others have a delayed release and prolonged effect.
Non-addictive, melatonin supplements help regulate your biological clock. A great help for those with jet lag, working nights for example as shown in this study.
Good to know: melatonin is secreted less and less as we age, according to this study.
Read also | A pharmacist selected the 3 best melatonin brands on the market
3. Essential Oils
The leaves of lavender, bergamot, Roman chamomile, or orange blossom have relaxing properties that are particularly effective in the form of essential oils.
I recommend putting a few drops of essential oil on your pillow. Or diffuse them in your bedroom to create a calming atmosphere, making it easier to fall asleep.
If you don’t want to impregnate your bed linens, a few drops on a cotton pad placed on your nightstand will also work!
My Tips for Better Sleep: Establish Sleep Routines
Sleep routines are very important as they allow you to prepare your brain for falling asleep. Here are a few habits to adopt in addition to natural sleep aids to optimize your sleep.
- Turn off your screens on your phone, computer, and TV at least 2 hours before bed, as they disrupt melatonin production and stimulate the retina
- Take a cool shower as lowering your body temperature helps you fall asleep
- Reduce the brightness of your room
- Engage in relaxation movements: yoga, breathing exercises…
- Repeat the same ritual each evening before bed so that your body and mind relax and understand it’s time to sleep.
Are you experiencing significant sleep problems? Are they impacting your daily life? Talk to your doctor, who can guide you towards appropriate treatments based on your issue.
Read also | The 8 foods that help you sleep better
