Insomnia is a problem that can affect any person at some point in his or her life, either because there is some worry that keeps us in tension or because we are not tired enough to fall asleep.
But there are natural remedies to sleep more easilythat can help us to fight insomnia in a natural and homemade way without the need to take sleeping pills.
- Related article: “12 ways to fight insomnia effectively”.
Natural and home remedies to sleep better.
Here are the best ingredients and natural remedies to help you sleep soundly and soundly.
Chamomile infusions are one of the best natural remedies for sleep, as they are usually found in many pantries and can be purchased at any supermarket. It is a a highly recommended herb for reducing anxiety and relaxation..
Chamomile contains a natural compound called apigenin, which influences receptors in the brain related to anxiety reduction and sleep stimulation. In addition to its calming effects, it can improve sleep quality and is a natural remedy for sleeping more soundly.
Valerian is another herb that for centuries has been considered one of the best natural remedies for deep and instant sleep. According to some studies, its consumption increases the levels of a neurotransmitter called gamma-aminobutyric acid, which is an inhibitor of the central nervous system and favors an increase in sleep. inhibitor of the central nervous system and favors the increase of sleep..
It can be taken naturally as an infusion, from the extract of its root, or as a supplement in capsules or liquid. You can easily find it in herbalists, although supermarkets sell many teas and infusions with this extract.
Passionflower is another of the most widely used herbs as a natural remedy for sleep and to reduce anxiety for centuries. It is another powerful natural relaxant that also helps to relieve anxiety, due to its relaxing and relaxing effects.due to its relaxing and sedative effects.
This tea is prepared from extracts of dried leaves, flowers and stems of the Passionflower plant, and is readily available at herbalists. Taking an infusion of passionflower an hour before bedtime is one of the best remedies for instant sleep, which also does not cause addiction.
4. Warm milk with honey
However, if at home you do not have these herbs that help you fall asleep, another of the most effective home remedies for sleep is the classic glass of warm milk with honey.
Drinking a warm drink before going to bed helps to relax and prepares the body for a better prepares the body for a better reconciliation of sleep.. But in addition, milk contains amino acids that influence the regulation of melatonin, the hormone that controls the sleep cycles of the human body.
5. Relaxing music
Another natural remedy to sleep deeply without consuming anything is listening to some music before going to bed. Relaxing music helps reduce tension and anxiety, which can be the cause of insomnia and the nerves that keep you awake.
Listening to some relaxing music before going to bed helps to relax your nerves and help you fall into a better and deeper sleep. and to fall into a better and deeper sleep. The music you listen to does not necessarily have to be ambient rain or forest sounds, although it can help. The best option is to listen to your favorite songs or music that you find pleasant.
6. Hot bath with lavender
Another remedy to fall asleep fast without taking anything or resorting to pills is with a simple hot water bath. There is nothing more relaxing than taking a bath at the end of the day, when you have left all your cares behind.when you have left all your chores and worries behind.
The hot water promotes muscle relaxation, and being in a relaxing environment with bath salts will help you to disconnect from your problems. will help you disconnect from the problems that prevent you from sleeping.. To make it more effective, it is advisable to add salts or essential oils to the bath.
A very good option is to add a few drops of lavender oil, as this is another herb with relaxing properties that was already used therapeutically for better sleep and to reduce anxiety in ancient times.
7. Muscle relaxation techniques
Another of the best ways to fall asleep naturally is to practice some relaxation techniques when you are already asleep. relaxation techniques when you are already in bed, especially in those cases in whichEspecially in those cases in which the muscular tension or the nerves are those that are preventing you from sleeping.
It is especially effective the Jacobson’s progressive muscle relaxation technique, by which you relax step by step each of the muscles of your body, paying attention each time to relax one in particular.
It is one of the most effective natural sleep remedies, since it not only helps to reduce muscle tension, but also helps you to concentrate on what you are feeling at each moment. it will help you not to think about other things and to conciliate better the sleep..
- Related article: “How to control your nerves: 8 strategies to remove anxiety.”