10 tips for falling asleep quickly
Write the 14/04/2023 by Santarome Bio
Sleep is essential to our body because it influences our behavior. Melatonin , the sleep hormone produced by the pineal gland, is responsible for falling asleep. Its role is to regulate sleep and determine waking periods, which is why it is essential to our body. When melatonin secretes less, this leads to sleep disruption which can have consequences.
Discover our 10 tips to fall asleep quickly and enjoy restful sleep. No more sleepless nights and insomnia thanks to our simple and effective tips.
The causes of sleep disorders and the impact on health
Several causes can cause disrupted sleep:
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Lifestyle: certain daily habits reveal a sleep disturbance. Among the most common are excessive consumption of stimulants (tea, coffee, etc.) or alcohol. A diet that is too rich can also disrupt your night.
Psychological and emotional factors: stress and anxiety are common causes that interfere with sleep.
Certain illnesses affect sleep: thyroid, asthma, gastric reflux, etc.
A noisy environment or an irregular temperature in your bedroom are also factors that do not promote restful sleep.
In the long term, several consequences of irregular sleep can occur and lower your quality of life: irritability, chronic fatigue, mood disorders, weakened immune system, depression, etc.
10 Santarome tips for restful sleep
In order to fall back into the arms of morphea and avoid counting sheep, practicing certain tricks can help you fall asleep.
Tip #1: Deep breathing
A simple tip that can help you relax is deep breathing. In cases of stress and anxiety, the heart rate tends to accelerate and prevents the desire to sleep. Deep breathing slows your heart rate with deep breaths.
Lie comfortably on your back and inhale through your nose before exhaling through your mouth. Repeat the operation until your heart rate is calm and calm.
Tip #2: Mediation and relaxation
Mediation is a well-known practice for calming yourself before sleeping. After a long day of intensive work, meditation allows you to relax and relax your muscles in order to sleep better and feel rested.
Get cross-legged, breathe calmly and clear your mind. If you have trouble concentrating, light a mood candle or music in the same theme to help.
Tip #3: Food supplements for sleep
If relaxation is not your cup of tea, Santarome sleep gummies made with Melatonin, California Poppy, Valerian, Passionflower, Lavender essential oil and a trio of buds help you relax. falling asleep for optimal sleep quality. The fusion of these plants allows you to achieve restful sleep and be refreshed.
Made in France, Santarome gummies are vegan and gluten-free. Before bed, take a sugar-free gummy for a good night's sleep.
Tip #4: Set a regular time for getting up and going to bed
Imposing regular sleep schedules on your body allows your brain to register and become accustomed to these habits. Indeed, the body needs a regular rhythm. Some studies show that going to bed at regular times considerably reduces insomnia and sleep disorders. Sleep is particularly important for the recovery and regeneration of the body. By having regular hours of sleep, the body can better rest and recover. In this way, sleeping at regular times helps reduce stress and leads to a higher quality of life.
Tip #5: Avoid screens
Electronic screens reflect blue light which stimulates the retina and thus disrupts sleep. The reflections of blue light slow down the secretion of melatonin and create a feeling of excitement in the brain.
Tip #6: Exercise regularly
Practicing physical and sporting activity is conducive to restful sleep because it provides a feeling of natural fatigue which makes you fall asleep more quickly.
Sport is known to be an escape and thus allows you to avoid thinking about external problems, in this way it relieves stress and anxiety thanks to the release of dopamine. Thus, sport reduces stress levels.
In addition, certain studies show that physical activity has benefits against certain sleep diseases such as sleep apnea or asthma.
Tip #7: The power of slow carbohydrates
Nutrition also has a definite influence on sleep. The consumption of certain foods such as slow carbohydrates and sugars has an effect that promotes sleep.
So, to make your sleep easier, choose legumes such as lentils or chickpeas. Seeds such as sesame or squash contain tryptophan which is an acid that the body cannot produce independently. This acid is produced by sugary foods which are the cause of falling asleep. In addition, carbohydrates produce serotonin which is essential for the production of melatonin.
Tip #8: Do not fast or overeat
A diet that is too rich at a late hour can cause disruption within your body. Excessive eating can lead to gastric reflux which prevents digestion and therefore falling asleep.
Conversely, sleeping on an empty stomach causes upheaval because the brain only thinks about the feeling of being full, which cuts off the feeling of sleep.
Tip #9: Chamomile leaf infusions
A real grandmother's remedy, the active ingredients in chamomile leaves provide many benefits, including fighting insomnia.
Before sleeping, drink a cup of chamomile tea to sleep like a baby.
Tip #10: Lavender essential oil
Lavender has relaxing and sleep-restoring properties. Its action aims to relax and thus fight against insomnia.
Simply apply a few drops of lavender essential oil to your pillow for a long night's sleep.
