Sleeping well and enjoying a truly restful sleep is important for recovering energy and feeling fresh and rested upon awakening. There are many elements that can disturb our sleep, with particular reference to stress and worries. Some natural remedies that are very simple to apply, from essential oils to herbal teas, may help you sleep better. Here are some helpful tips.
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Sleep well and enjoy a truly restful sleep it is important to recover energy and to feel fresh and rested upon awakening. There are many elements that can disturb our sleep, with particular reference to stress and the worries of the day.
Some natural remedies very simple to apply, from essential oils to herbal teas, they could help you sleep better.
Here are some helpful tips.
Index
Lavender spray
The lavender aroma helps relaxation and promotes sleep. To prepare a lavender spray to apply in small quantities to the sheets or pillow, pour 250 milliliters of water, 1 teaspoon of baking soda and 10 drops of lavender essential oil into a suitable bottle. Shake before use and vaporize in your room or bed before going to sleep.
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For convenience, you can simply pour 2 or 3 drops of essential oil of lavender on a handkerchief to be placed on the bedside table or near the pillow.
READ also: Lavender: beneficial properties and a thousand uses for health
Herbal pillows
In natural products stores it is possible to find on sale aromatic herbal pillows to promote sleep. These are pads to be placed near or under the actual pillow. You can also make them yourself, starting from dried flowers and herbs, such as lemon balm, lavender, chamomile, thyme, hypericum, sage and rosemary. You can also add a few drops to the herbs dessential oils for relaxation or to promote good breathing during sleep: lavender, sweet orange, thyme, eucalyptus.
READ also: Colors and essential oils: chase away insomnia with the DIY pillow!
Yoga exercises
Some exercises of yoga they are useful for promoting a good rest. The simple, cross-legged position is the first step in relaxing before bedtime. One focuses on one's breathing and clears one's mind of worries. Yoga is useful for relieving tension and find your calm, at any time of the day, but especially in the evening, if you find it hard to sleep.
Read also: Insomnia: yoga to be able to sleep. The exercises to do
Spreadable conditioner
You can easily prepare a balm whereby massage the area of the neck and temples or the soles of the feet to relax before going to sleep.
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Melt 50 grams of shea butter and add 10 drops of lavender essential oil, 5 drops of lemon essential oil and 5 drops of sweet orange essential oil. Mix well and pour everything into a glass jar. The remedy keeps for a long time at room temperature (take into account the expiration date of the shea butter).
READ also: Shea butter ': benefits, uses and where to find it
Passionflower herbal tea
Passionflower is a natural remedy for better sleep. It works by giving relaxation in case of insomnia, anxiety and agitation. Used 1 sachet of passion flower herbal tea or 2 teaspoons of dried passionflower for each cup of boiling water.
Let the herbal tea rest for about 10 minutes, before removing the sachet or filtering it. Drink the herbal tea before going to sleep. You can combine passionflower, for its relaxing and sedative effects, with chamomile and lemon balm.
READ also: Passionflower: a thousand properties, uses and benefits
Roll-on with essential oils
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At herbalist's or online health food stores, you can buy glass roll-on containers, which you will need to easily apply essential oil mixes on your temples, behind the ears, on your chest and wrists before going to sleep. The blog Camp Wonder suggests combining 16 drops of essential oil in a small container lavender essence , 16 drops of essential oil of marjoram and 30 drops of coconut oil.
Herbal pills
Herbal pills e herbal preparations they can help you sleep better and in case of insomnia, replacing the common drugs. You can ask your herbalist or pharmacist to prepare natural pills for you. The blog Frugally Sustainable suggests using herbs such as valerian, melissa, passionflower and rhodiola. And here he explains the even if in these cases it is always better to consult an expert.
READ also: Insomnia: 10 Plants That Help Us Sleep Better
Relaxing bath
Daniele Festy, French pharmacist expert in herbs and homeopathy, inside the guide "My Bible of essential oils" suggests a aromatic bath as a remedy for insomnia. Pour 4 drops each of mandarin, orange, basil and bergamot essential oils into the tub full of hot water. For children, 5 drops of lavender and petitgrain essential oil are enough. The treatment must be repeated every evening for 2 settimane. The hot bath must last 20 minutes.
Lavender and chamomile tea
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Lavender is also useful for better sleep in the preparation of herbal teas. In each cup of boiling water paid 1 teaspoon of lavender flowers and 1 teaspoon of chamomile flowers. Let it sit for 10-15 minutes. Filter the drink with a sieve, sweeten it to taste and drink the herbal tea obtained before going to sleep.
Cherry juice
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A recent study conducted in the UK confirmed that the cherries and their juice can be useful for those who find it difficult to fall asleep. The beneficial effect would be due to the melatonin content present in the cherry. There melatonin it is one of the main substances that regulate the sleep-wake rhythm. A deficiency could be one of the causes of insomnia. The study in question was published byEuropean Journal of Nutrition.
Marta Albè
Read also:
- 10 simple rules for getting plenty of rest even with little sleep
- The 5 "zero impact" ways to fight theinsomnia - Insomnia: 5 foods that favor it and 5 that prevent it - Insomnia: it is also the fault of the full moon
