How to naturally get rid of insomnia and sleep well?

You too can naturally get rid of insomnia and sleep well

In order to gain energy for a new day, your body needs rest. This rest is just a dream, which gives you time for proper regeneration. That's why you shouldn't forget how important a role sleep plays in your life.

It influences concentration, mood and mood. An adult's sleep requirement is 8 hours per day and the average length of sleep is 7 to 9 hours. However, it is important that the sleep is uninterrupted, so that the next phases of sleep can follow each other. They allow for regeneration and even the removal of tension from the most stressed areas of the spine. 

Recreation time is an individual matter, so you have to set it yourself. It depends on preferences, daily cycle and biological clock. Sleep has a positive impact on the psyche, among other things it increases the feeling of satisfaction, reduces mental tension, helps to relieve stress. During sleep, processes such as memory fixation or repair of damaged cells take place in our body. Then, for example, growth hormone is secreted.

However, in order for all these processes to happen in our body, it takes time. That's why long, uninterrupted sleep is so important. This is due to the fact that the body starts to rest only after 1-2 hours of sleep. The most intensive regeneration process takes place between 22:00 and 1:00.

Sleep hygiene

Very important is the so-called sleep hygiene, i.e. pre-sleep activities, which will facilitate proper rest. You should set a fixed time of rest, not to sleep during the day, and even more so in places not intended for this purpose (armchairs, vehicles), make the bed associated only with sleep (you should not lie down during the day, eat in bed or watch TV there), the last meal eat 2 hours before bedtime. 

Sleep can be helped by relaxing music, the right temperature in the bedroom (18-20 degrees Celsius), a bath lasting 15-20 minutes, and even a properly selected pyjamas (loose, made of natural materials that absorb sweat). If we fail to fall asleep, we should not be forced to do so. You can then go out, read or do another relaxing activity and only go to bed when you feel tired.

However, if you are unable to fall asleep or sleep despite following the above recommendations, it is very possible that you are struggling with insomnia.

There are two types of insomnia: periodic and chronic insomnia

Periodic insomnia is usually caused by inappropriate lifestyle, stress, frequent travel (changes of time zones), but also inadequate sleep hygiene.

Another natural way to treat insomnia is to use herbs. Many people avoid this method, but unnecessarily. It is healthier than sleeping pills and moreover, it is effective. It also has no side effects and the price is affordable.

The best herbs for insomnia

1. Melissa - helps to fight anxiety, relaxes and makes us sleepy.

2. Lavender with goat has the same effect as balm.

3. Linden - it has a calming and warming effect. However, in the case of linden, its effect is individual. If you suffer from hyperthyroidism, lime tree can make sleep more difficult.

4. Chamomile - positively influences digestion and good sleep.

5. Estragon, a source of many vitamins, has a calming effect.

6. Angelica - has a beneficial effect on the digestive system, has an antidepressant and calming effect.

7. Hops - and more specifically hop cone extracts - helps to combat difficulties in falling asleep and has a calming effect.

8. Mint - lowers blood pressure.

Prescription for insomnia? A light dinner!

How we sleep is very much influenced by what we eat for dinner. It should not be a sumptuous feast that causes heaviness and difficulty in falling asleep. It is worth ensuring that the last meal before bedtime is light and eaten no later than two to three hours before going to bed. This will rest not only the brain, but the entire digestive system. Avoid foods that are fried, fatty, bloating, hard to digest and very sweet. For supper, brown rice, pasta made from wholemeal flour, cereals and dark breads combined with vegetables and lean meat, white cheese or eggs are excellent. 

The evening meal should not contain large amounts of tyramine, which has the effect of stimulating the secretion of adrenaline - the stress or escape hormone. Adrenaline causes, among other things, an increase in blood pressure and a faster heart rate, which is not conducive to rest. Large amounts of tyramine can be found in yellow cheese, chocolate, overripe bananas, marinated, smoked and salted fish, soy sauce.

A vitamin bomb before sleep

The source of insomnia problems is often a deficiency of B vitamins, especially B12. Its deficiency interferes with the secretion of melatonin which promotes healthy sleep. It is found in animal products such as meat and eggs. On the other hand, another B vitamin, B6, together with tryptophan, is essential as it promotes the secretion of serotonin. Its sources include meat, peppers, carrots, spinach, milk and eggs. A lack of magnesium can also adversely affect the nervous system and thus the quality of sleep. Its deficiency can be made up by eating buckwheat groats, cereal products, hazelnuts and almonds. 

Another ally in falling asleep is tryptophan, which is one of the amino acids that have a beneficial effect on the nervous system. It stimulates the secretion of the appropriate hormones that help to relax in the evening and regulates the diurnal cycle of sleep and wakefulness. Good sources of it are white cheese, lean meat, turkey, dried dates, peanuts and figs. Tryptophan is much more easily absorbed by the body when carbohydrates are also included in the meal.