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Natural remedies for sleep
Sleep is a question of 'rhythm'; we explain it to you in this article and also offer you some effective natural remedies to improve the sleep-wake cycle, which is so important for our mental and physical well-being.
Table of contents
- Insonnia, quando preoccuparsi
- Ritmo circadiano del sonno: cos'è e come funziona
- Rimedi naturali to improve the quality of the sonno
- Radice di Valeriana
- Magnesio
- Lavanda
- Escolzia
- Attività consigliate per favorire il sonno
Insomnia, when to be concerned
Sleep is a vital part of life and crucial for physical and mental well-being.
Occasional bouts of insomnia are normal, but for some people, almost 20% of the adult population, they are a recurring problem that requires the use of sleeping pills and medication.
However, in most cases, medical treatment is not required for these disorders.
A few natural remedies, which are also supported on a scientific level, are enough to improve sleep.
Sleep-wake rhythm: what it is and how it works
The human organism is characterized by daily functional rhythms: these are called circadian rhythms (from the Latin circa, meaning "around", and this, meaning "day", modeled on the English word "circadian"). They are cyclical changes that affect daily biological activities.
Metaphorically, the circadian rhythm represents a 24-hour biological clock that influences blood pressure, muscle tone and the sleep-wake cycle, which in turn is influenced by the light-dark cycle.
In particular, daylight regulates most of the internal biological processes in the body: thanks to this cycle, each organ reaches its peak of activity during the day at a specific time, which corresponds to a period of rest that usually coincides with darkness.
The headquarters of this clock is the hypothalamus, where special neurons "generate rhythms" and respond to light and shadow signals from the environment.
In some cases, chaotic and irregular life rhythms can lead to "desynchronization" between sleep-wake rhythms and the normal light-dark cycle, which can trigger sleep disorders, also known as circadian sleep disorders.
Sleep is one of the most complicated components of daily life precisely because the body's rhythms are sensitive to changes, the environment, psychological factors and much more.
Therefore, it is crucial to support the body when falling asleep and throughout the night to ensure adequate rest and avoid imbalances.
Natural remedies to improve sleep quality
Rest allows the body to recharge and the mind to "switch off" to face the day at full strength: sleep is therefore a fundamental factor in psycho-physical well-being.
Unfortunately, many people have trouble sleeping at night and suffer from imbalances, including hormonal ones, that make them tired and stressed.
That's why taking natural remedies to improve sleep quality is a good practice to sleep well at night and promote adequate rest. Here are some of them.
Melatonina
“Melatonin” is a hormone naturally produced in the body that signals to the brain that it is time to sleep.
Its release increases in the evening and is actually responsible for regulating the natural sleep-wake cycle.
Taken in supplement form, melatonin is a useful natural remedy for treating sleep problems and reducing the time it takes to fall asleep.
Melatonin supplements are particularly suitable for people who work shifts or travel frequently and suffer from jet lag.
Valerian root
Valerian root can be used in herbal supplement form to promote sleep.
It is an herb with calming and relaxing effects, acting as a sedative and relaxing the nervous system and brain.
Its effects are similar to those of benzodiazepines due to the acids and antioxidants contained in its root, which naturally promote sleep without affecting mental state and health.
Magnesio
Magnesium is a mineral capable of calming the mind and body, making it easier to fall asleep.
Its relaxing effect is due to its ability to promote muscle relaxation and regulate the production of melatonin.
Magnesium, along with melatonin and vitamin B, helps increase gamma-aminobutyric acid levels, which have powerful calming effects.
lavender
Lavender is a plant with a calming scent that can improve sleep.
Various studies have shown that just the smell of lavender oil just before bed can be enough to relieve mild sleep disorders.
It is a remedy that works on a psychological and aromatherapeutic level, as it has relaxing, anti-anxiety and stress-reducing properties.
It can be used to calm anxiety, promote restful sleep, and support the body's health.
Escolzia
Eschscholzia (Echoltzia californica) is a perennial plant from the poppy family (Papaveraceae). Voted California's national flower, it looks like an orange poppy.
Its properties are calming and sleep-inducing; it relieves stress without any significant side effects.
Eschscholzia promotes sleep within a few minutes, without dependence and the feeling of heaviness upon awakening, as can be the case with various sleeping pills, when taken in controlled and regulated doses.
In pediatrics, Eschscholzia is also used as a supportive measure for restlessness.
Recommended activities to improve sleep
While nutritional supplements aren't the only natural sleep aids, there are also some good habits that can be a valuable help.
Physical activity
Exercising helps the body release hormones such as endorphins, serotonin and dopamine, which promote well-being and relaxation, for quality and more restful sleep.
Practice yoga
Yoga involves adopting positions that help relax the body and mind.
When practiced before bed, it helps to relax muscles tense from the day and calm the stressed mind.
Turn off electronic devices
Before going to bed, it is advisable to turn off your cell phone, television and other electronic devices.
In fact, these represent an inhibition of nighttime sleep: the bright screen sends signals to the brain that wake it up from its natural sleep state.
Write
Writing is a therapeutic tool used to clear the mind of information collected throughout the day.
Having a journal or notebook to record thoughts allows you to process what's on your mind and prevents that processing during the night from disrupting your sleep.
References:
- https://www.msdmanuals.com/it/professionale/malattie-neurologiche/disturbi-del-sonno-e-insonnia/disturbi-del-ritmo-circadiano-del-sonno
- https://www.healthline.com/nutrition/sleep-aids
- advancednaturalwellness.net/2011/01/natural-remedies-for-insomnia
- https://www.winchesterhospital.org/health-library/article?id=21249
- https://www.tandfonline.com/doi/abs/10.1080/00325481.1986.11699285
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €
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Original priceOriginal price 19,99 €19,99 €Current price 19,99 €