Knowing that a third of your life will be spent sleeping, would you be prepared to let the quality of your nights affect your quality of life?
When insomnia interferes with your nights and becomes too recurrent, the consequences for your physical and mental well-being take hold daily. There is no shortage of natural solutions to help you get a better night’s sleep.
Food supplements, bedtime rituals, certain foods and even CBD (it depends on the CBD hash quality) can all help you get a good night’s sleep without the need for sleeping pills.
Change your sleep routine to sleep better.
Suppose the bedtime ritual remains the essential technique for young parents to enable children from the earliest age to fall asleep easily in an environment conducive to sleep. Why can’t adults do the same?
Regardless of age, it isn’t easy to move quickly from a phase of full wakefulness to several hours of restful sleep without first preparing your body. So setting aside some time for yourself and avoiding certain habits a few hours before bedtime will enable you to regain control over your sleep gradually.
A few hours before bedtime:
- Avoid sporting activities before 8 pm
- Avoid stimulants (tea, coffee, alcohol, tobacco)
- Keep screens away from your eyes (television, computer, smartphone)
- Avoid rich, hearty meals
- Don’t stay in an overheated environment
The sleeping environment must also be soothing to help you fall asleep quickly. To achieve this, it is essential to dedicate a space just for sleeping, such as a bedroom or bed. Working in your bedroom or eating in bed can trick your brain into not realising it’s finally time to sleep, making falling asleep more difficult.
Moreover, don’t hesitate to find a few minutes before bedtime to set aside some quiet, soothing time. There are many relaxation tips to help you get rid of the many thoughts that are racing through your brain. Meditation podcasts, sophrology, soothing reading or breathing exercises will help you to relax your body and create a climate of relaxation to combat insomnia.
Choose foods that help you sleep.
The secrets to a good night’s sleep also lie in what you eat! Your plate is full of good things to help you sleep through the night without insomnia. But what foods should you choose to get a good night’s sleep?
To naturally produce the essential sleep hormone melatonin, the brain needs another hormone to help you fall asleep: serotonin. But how is serotonin produced? It requires an amino acid: tryptophan, most of which comes from food. So eating foods rich in tryptophan will help regulate your sleep.
- Foods rich in tryptophan :
- Wholemeal rice
- Dairy products
- Peanuts, cashew nuts
Eating magnesium-rich foods such as spinach, dark chocolate, or almonds will also help produce serotonin and melatonin. The perfect opportunity to justify a square of dark chocolate just before bedtime! Fish and seafood are rich in vitamin 6, known to increase magnesium uptake and, therefore, its beneficial effects on sleep.
Finally, it’s commonly thought that starchy foods shouldn’t be part of the evening meal, yet the starch in pasta, rice and cereals contributes to the production of sleep hormones. So there’s no reason to go without!
Opt for natural solutions for a good night’s sleep: food supplements.
For a peaceful night’s sleep and an adequate night’s rest that makes up for the worries of everyday life, there’s no need to turn to sleep pills or other hypnotic and anti-anxiety drugs that can lead to a strong feeling of dependency.
Among the best natural solutions, food supplements are at the top of the list for guaranteeing restful sleep and limiting episodes of insomnia. They contain non-addictive ingredients with relaxing and soothing properties. Designed to help you sleep better, some food supplements also help to synchronise your sleep cycles for a lasting effect on your nights. Consumer opinions are unanimous, but what do these natural food supplements contain that makes them so effective?
- Melatonin is generally known as the ‘sleep hormone’, a brain region that secretes it at night. It regulates biological rhythms and helps to reduce the time it takes to fall asleep.
- Amino acids: tryptophan, glutamine, and carnitine promote sleep and reduce stress.
- Magnesium: helps reduce fatigue and soothes your body’s nervous balance.
- Plants: valerian, passionflower, lemon balm, and hops to relieve sleep disorders.
To help you get back to a good night’s sleep and enjoy drowsiness-free days, the best food supplements combine the power of these ingredients with an easy-to-use capsule or tablet format.
What are the different ways of using CBD for sleep?
CBD oil can be taken neat or mixed with other foods or drinks. It can be taken orally or sublingually. Some consumers prefer to swallow CBD oil for sleep in the form of capsules. Others use it as drops diluted in a dish, smoothie or herbal tea.
If you take CBD oil orally, you’ll need to wait about an hour to feel the benefits of cannabidiol.
For greater effectiveness and a longer duration of action, it is preferable to take CBD oil sublingually. A few drops of hemp oil are placed under the tongue.
The product is kept in the mouth for a few seconds before taking effect. Avoiding the first-pass effect, CBD oil for sleeping reaches the bloodstream directly without being metabolised by the liver. The action of cannabidiol is, therefore, much more effective and rapid when the oil is consumed in this way.
Good to know: CBD is now legal, and you can easily order CBD products online at JustBob.shop. You can also look at therapeutic cannabis and discuss with your doctor if your insomnia worsens.