Did you know that a third of people sleep less than six hours a night? The duration and quality of our sleep is however an essential element for our physical and mental health. So if you have trouble falling asleep, or if you wake up suddenly in the middle of the night without being able to fall asleep again, you will certainly be looking for a natural remedy against insomnia.
Today, I present you with natural and effective solutions to sleep better. Melatonin, meditation and plant extracts will help you get over your sleep disorders 😊 !
MELATONIN: THE BEST NATURAL REMEDY AGAINST INSOMNIA
Melatonin is an essential hormone for good sleep. It synchronizes our sleep/wake rhythms and is naturally secreted through our exposure to light. However, it is possible that your body does not produce enough melatonin or that you are exposed to light (from screens, etc.) at the wrong time of the day.
Taken in the form of a food supplement, it can therefore help you readjust your sleep, especially if you have trouble falling asleep or wake up too early. Scientific studies have shown that melatonin can reduce the time it takes to fall asleep by more than 20 minutes and is effective in 60% of cases.
To take advantage of its benefits, here is the dosage to follow:
- if you have difficulty sleeping: it is advised to take 2 to 4 mg of melatonin in the evening, thirty to sixty minutes before going to bed ;
- if you wake up in the middle of the night (especially for seniors) take between 1 and 2 mg of melatonin in the morning. Start with a 3-week course, renewable if necessary.
MEDITATION TO IMPROVE THE QUALITY OF YOUR SLEEP
Meditation can also be an effective natural method to improve the quality of your sleep. I particularly recommend it to people who tend to wake up in the middle of the night, which happens very often because we relive the events of our day. Relaxing, preferably at the end of the day, will allow you to refocus on yourself and to clear your mind, which is the key to a better sleep.
Personally, I start with calming yoga poses that allow me to stretch my muscles and relax. I then continue with a meditation session of at least 15 minutes to process and store the information I have accumulated throughout the day.
If you are new to meditation, there is an app that can help you. Don’t hesitate to read the article in which I present you the ones I find the most effective.
RHODIOLA TO SLEEP BETTER
Rhodiola is a plant that has many virtues that may interest you if you have difficulty falling asleep. It is indeed considered adaptogenic and can therefore reduce stress. It temporarily relieves its main symptoms, including mental fatigue, decreased concentration, but also lack of sleep.
⚠️ Beware, however, of the risks of overdosing, as it could then have the opposite effect and cause irritability and insomnia.
USE DODOW TO FIND SLEEP MORE EASILY
I recently discovered an ultra-efficient device to fall asleep more easily. The Dodow, which comes in the form of a small pebble, was indeed designed for people suffering from insomnia and preferring a natural solution to taking sleeping pills.
By taking up the breathing exercises specific to meditation, this device will diffuse on the ceiling of your bedroom a blue halo of very low intensity on which you will be able to fix your breath. Different modes are available to help you get used to this new rhythm and help you fall asleep in only 8 to 20 minutes.
In a few weeks of use, the Dodow has really helped me to clear my head and to find sleep more quickly. So I personally recommend it if you too suffer from insomnia or counting sheep has no effect on you 🐑 !