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Insomnia: Natural remedies for sleep backed by science
Insomnia is considered the sleep disorder par excellence and is a problem that affects a large part of the world's population.
Let's find out which natural remedies are the most effective.
Table of contents
- Insomnia: the most common sleep disorder in the world
- Natural remedies for insomnia, 3 good habits
- Herbs for insomnia
- California poppy, the flower that fights stress and insomnia
Insomnia: the most common sleep disorder in the world
As part of the insomnia dossier prepared by the Società Italiana di Medicina Generale in collaboration with the Associazione Italiana Medicina del Sonno, this problem is described as the most widespread sleep disorder in the world. In fact, it appears that a quarter of the world's population suffers from insomnia.
These numbers are worrying, but even more alarming is the percentage of people who require therapeutic treatment to resolve the problem, which stands at an impressive 10%.
Therefore, before reaching this critical threshold, it is important to try to solve the problem of insomnia using natural methods that will help improve not only the quality of sleep, but also the quality of life as a whole.
Types of insomnia: what are they
Types of insomnia include:
- Primary insomnia
A person who has sleep problems that are not directly related to another health disorder is referred to as having primary insomnia.
- Secondary insomnia
A person who has trouble sleeping due to a health condition or medication.
Both types of sleep disorders can be acute or chronic, depending on the duration (for example, insomnia becomes chronic if it lasts longer than three months).
The causes can be found in emotional factors, stress, illness, physical discomfort, depression, anxiety, but also environmental factors such as disruptive noise, light, extreme temperatures (heat or cold) or sleep planning problems such as jet lag or switching from night shifts to day shifts.
Natural remedies for insomnia, 3 good habits
Although many tend to neglect it, insomnia is a problem that needs to be solved and managed to prevent it from getting worse and affecting productivity and mental health.
In fact, problems such as anxiety, stress and frustration can result from insomnia.
As stated in the scientific studies published in the journal "Advanced Natural Wellness", it is not necessary to use sleeping pills or medications as there are various natural methods that can help solve the problem.
So what are the most effective natural remedies for sleep, according to science?
1. Establish a sleep routine Setting and planning a sleep routine, such as going to bed at a regular time, is crucial to solving the problem of insomnia.
The two main benefits of this good habit are:
- Setting a bedtime allows the body to get enough hours of rest.
- A routine can restore the natural sleep cycle.
2. Turn off electronic devices before bed.
Talking on the phone or watching TV before bed can worsen the problem of insomnia.
The recommendation is to turn off all electronic devices at least 30 minutes before entering the bedroom.
This is because the sleeping space should be relaxing, dark, quiet and free of distractions.
3. Practice yoga or meditation Much of the stress and tension that accumulates throughout the day is responsible for sleep problems.
Practices like yoga and meditation can help calm everyday life and reduce stress levels.
In fact, these good practices release tension, physical, emotional and mental tension that has accumulated throughout the day.
Finally, breathing also improves, often a key to regaining lost sleep.
Finding a mental balance and dealing with the day calmly is the first step to freeing the body from excessive pressure and thus improving the quality of sleep.
Herbs for insomnia
Another good habit to combat insomnia is sipping hot herbal tea before bed.
There are many aromatic herbs on the market with specific functions to improve sleep quality and promote relaxation before bed. The most well-known include passionflower, valerian, chamomile and lemon balm.
Passionflower is a homeopathic herb that helps calm anxiety and relax the most tense muscles, alleviating restlessness, nervousness and restlessness.
Valerian root to promote sleep The root of the valerian plant is an excellent ally in the fight against insomnia.
Some of their main benefits are to calm and relax the body in a completely natural way.
It can also be taken in the form of capsules or drops.
Chamomile: the grandmother's remedy for insomnia
Chamomile is one of the oldest natural remedies for insomnia. For this reason, this particular homeopathic herb is easily available in tea form.
Drinking a cup of chamomile tea before bed promotes relaxation of the body and helps calm sleep.
Lemon Balm with Rosmarinic Acid Less known to the general public, rosmarinic acid is an antioxidant found in many common herbs, including rosemary.
This acid is also a component of lemon balm, a medicinal plant often used to promote relaxation.
This special function results from rosmarinic acid's ability to activate specific areas of the brain responsible for relaxation.
Eschscholzia, the flower from California that fights stress and insomnia
Eschscholzia, also known as California poppy, is a plant used in many insomnia medications.
This alkaloid-based homeopathic herb has sedative, soothing and analgesic properties that act on both muscular and cerebral levels by reducing stress levels and promoting sleep.
References:
- Document congiunto SIMG-AIMS Guida pratica per la gestione dell'insonnia – untitled (simg.it)
- A study to compare the efficacy of Eschscholzia californica MT and Passiflora incarnata MT in insomnia [3-2-27-387.pdf (homoeopathicjournal.com)]
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €