Many people suffer from insomnia, and this is so frequent when it happens, that they often believe they can't do anything about it anymore. In fact, if there are no particular clinical problems, there are natural remedies and simple methods for sleeping well at night and combating it, thus favoring one's sleep.
Of course, we are talking about natural remedies, which do not involve the taking of medicines, a practice often used by those who cannot sleep, and which in the long run can lead to serious problems for health. Let's see specifically which techniques are in circulation, which serve as a real remedy against insomnia.
How to sleep well at night? Relaxation and useful tips
Relaxation before going to bed is essential, the tension accumulated during the day is detrimental to your body, and bringing it to bed prevents people from sleeping well. Insomnia must be fought against it long before going to sleep, that is to say from the table.
At dinner, in fact, it would be interesting to avoid all those foods that tend to speed up and make your metabolism work too much. Avoid carbohydrates, bread, potatoes, sugar-rich sweets, spirits and coffee.
Instead, it is advisable to consume products containing animal or vegetable proteins, in this case consume meat, eggs, legumes, fish, and cooked vegetables. Thanks to this, our stomach will be less heavy, and although the metabolism is still stressed, it is done constructively.
After dinner, before going to bed, it is advisable to drink a warm relaxing herbal tea, because it pamper the stomach and promotes positive metabolism. The herbal tea has a beneficial effect also on the psychological level, and therefore facilitates sleep.
The herbal teas are one of the most widely used natural remedies against insomnia by people to facilitate the transition from dinner, to the phase in which you are about to go to sleep. This good habit is to be done every evening, and in the end it also helps the body to purify, bringing generalized benefits to the whole body.
Another interesting remedy, is to bring a nice book to bed with us. Reading accompanies sleep favorably, and does so much more than television. Reading helps the mind to get tired in a positive way, leading the subject to feel the need to sleep.
Remedies to sleep well at night
Among the various remedies to promote sleep, there is that of darkness. It seems to be a trivial statement, but it is not, because it is important to make sure that the room where you sleep is completely in the dark. A source of light, whatever it may be, for insomnia sufferers in the early or central sleep phase, can be a problem.
The darkness allows the epiphysis to secrete melatonin, the hormone that regulates the sleep-wake cycle and also the receptor sensitivity of serotonin, dopamine and opioids.
It is essential to sleep in an healthy environment as possible: there must be no televisions, mobile phones, tablets, computers in the room. The temperature inside the room must be below 18°C, as this helps to ensure a good rest.
In fact, breathing with cold is smoother, and the body relaxes more than in a much warmer environment. It is also important to have suitable instruments for your rest. First of all, a good mattress that supports the spine well, and then a cushion suitable for your own cervical curvature.
Methods against insomnia: The system 4-7-8
This remedy against insomnia is tested, and its operation is assured. It is an absolutely natural remedy, which does not require any medication, and although times may vary depending on the subject and the time, just a few minutes are enough, and if well done this technique facilitates sleep.
It is important to follow the sequence well, and to do exactly what follows, continuously and possibly without pauses between one series and another, doing it with absolute calm, trying to control each phase well. You will gradually feel that breathing and heartbeat will stabilize in you.
The breathing sequence 4-7-8
This sequence is dictated by the number 4-7-8. The name of the technique is given by the three phases to be able to take sleep. The first step is to inhale air from the nose for 4 seconds. The second step is to hold the breath for 7 seconds, and finally exhale the air very slowly from the mouth, for 8 seconds.
This breathing exercise helps to reduce heart rhythm, and consequently helps calm down. To take sleep, it is necessary to continue with the sequence for a few times, until sleep arrives.
Explanation of breathing technique for sleeping well
The technique of 4-7-8, which we have talked about above, is based on what happens when we are anxious or in a state of great stress. In these particular physical conditions, it increases adrenaline in the blood, the breath gets faster, and we tend to inhale much less air.
Putting this technique into practice, which we can define as a' trick', mitigates all these symptoms. The first step is to slow the heart rate, and at the same time it drastically reduces the presence of adrenaline in the blood.
The breathing that had previously been slow and tiring begins to adjust, and after a few sequences it will not be altered anymore, and we will have the possibility of inhaling more air. The interesting thing about this technique, is that the same result is also obtained at the celebral level. For a moment it is possible to forget what our problems are, those that prevent us from being calm, and move away from the negative thoughts that afflict us.
After a few series, the number of times as we have seen varies depending on different factors. The feeling of sleep will finally arrive, and you will fall asleep without even realizing it. If you have other remedies against insomnia or methods of sleeping well at night, let them know in the comments below or write to us and we will try to update the article to help those who suffer from these disorders!