Our solutions to combat insomnia
Trouble getting to sleep? Waking up too early or sleeping too lightly? The stress of the autumn season can lead to insomnia, whether it’s chronic or occasional. What are the rules for a good night’s rest? How can you fight against insomnia? Here are our tips for a good night’s sleep.
Improve your sleeping habits
Before reaching for over-the-counter solutions, it may be enough to take a closer look at your daily habits when combating sleep disorders. Digestion, room temperature, artificial light, exercise – there are quite a few things to consider in the quest for quality sleep.
5 rules for quality sleep:
- Eat lightly to avoid disturbing your sleep with digestive difficulties.
- Lower the temperature of the room to prepare your body for rest: your body temperature cools down before you fall asleep.
- Switch your TV or computer for a book before bedtime; the light of the screen changes your level of melatonin, a sleep hormone.
- Avoid stimulants like coffee and tea after 3pm: caffeine is active for 5 to 6 hours
- Get some exercise during the day to improve the quality of your sleep, but avoid playing sports late at night.
Get help from 100% natural solutions
Sleeping pills can be prescribed if the sleep disorder is serious. If the sleep difficulties are minor, certain natural solutions – medicinal plants or alternative medicine can improve sleep quality without risk of addiction.
3 solutions against insomnia:
- Try medicinal plants that help you get to sleep: Valerian, Lemon grass, Orange blossom, Lime blossom
- Do relaxation or Sophrology exercises to calm yourself and prepare yourself for sleep
- Regulate sleep problems by releasing energy flow through acupuncture
Identify the cause of your insomnia
Beyond bad habits and environmental factors (noise, light, temperature, caffeine, rich food), insomnia can be the symptom of a passing problem or more chronic issues. If you suffer from stress, anxiety or restless legs, a closer look is required in order to get a good night’s rest.
3 frequent causes of insomnia:
- Stress: current worries come to haunt you at bedtime or cause you to wake too early
- Anxiety: this feeling of generalised fear can lead to problems sleeping and wakeful periods
- Restless legs: this irresistible need to move your legs can disturb your sleep
Get to know your internal body clock
The need for sleep varies according to each individual. Early bird or night owl, heavy or light sleeper: to make the most of your night’s sleep, it’s advisable to follow your own internal clock.
3 tips for finding your internal sleep pattern:
- Go to bed at the first signs of sleepiness like yawning or drooping eyelids. If you miss that opportunity, you’ll have to wait for the next « sleep window » to come along
- Get into a sleep routine in order to reset your internal clock
Calculate the ideal bedtime by working backwards in increments of 90 minutes from the time you want to wake up until you reach your ideal sleep quota