Having trouble falling asleep right now but don’t want to get out of breath with drugs? Know that there are simple and effective tips to relax and sleep better than a baby! In this article we have made a selection of the 6 best natural remedies to finally fall asleep…
1. Essential oils
Essential oils can promote relaxation and thus facilitate sleep. This is particularly the case with lavender essential oil, particularly interesting for its powerful calming properties, or even Petitgrain Bigarade essential oil known to combat stress, insomnia and low morale. To use, simply place three drops on the inside of one of your wrists before bed and rub against the other, then take a deep breath. Keep in mind, however, that since essential oils are very powerful, they should always be used with caution. It is also recommended to consult a health professional before using them.
2. Mindfulness meditation
If at bedtime you close your eyes and an avalanche of thoughts invades your mind, mindfulness meditation can be very useful for you! It consists of bringing attention to what is happening in the present moment, in letting go. For example, instead of trying in vain to silence the chatter of your thoughts, watch them go by. Put yourself in a spectator position. Let them arise and then disappear from your mind like clouds, without joining them. This makes it possible for thoughts to return to being what they are, simple ephemeral mental formations that it is important to allow to express themselves without being overwhelmed. You will see that after a few minutes, without realizing it, your thoughts become more spaced, you are calmer and…ZZZZzzzzzzZZ.
3. Calming plants
There is also the alternative of calming plants that promote sleep before going to sleep. Perhaps you already know some of them, such as valerian, which is somewhat the star of calming plants, passionflower, which helps reduce anxiety, or even hemp (or Cannabis Sativa), which has powerful anti-anxiety and relaxing properties. Calming plants are consumed as an infusion before going to bed. You can easily find it in most organic stores or online stores like Ecco-Verde in bulk dried leaves or in sachets.
«ASMR» is the English abbreviation for «Autonomous Sensory Meridian Response» which can be translated into French as «response sensorielle culminante». It is a complex emotional state caused by so-called audiovisual triggers such as whispers, slow movements or sensory noises. In just a few years, ASMR has become a true relaxation technique in its own right, so popular on the YouTube platform, especially among people with sleep problems… If you are receptive, ASMR can be very effective in helping you relax. find calm. and serene nights in the arms of Morpheus! For that, head to YouTube in the moonlight with a good pair of headphones…
5. Breathing exercises
Proper breathing can play a vital role in falling asleep. Allows oxygenation of the brain and reduces body tension. By mastering your breathing, you will be able to calm your mind and calm the mental chatter. There are several breathing exercises that you can do before bed. One of them is abdominal breathing, which allows deep relaxation ideal for falling asleep. It consists of inhaling through the nose, inflating the belly (like after a good raclette) and exhaling through the mouth, emptying all the air from the lungs, to fill them better later. Repeat the operation at least 5 times in a row.
6. Positive visualization
Positive visualization consists, as its name suggests, in closing your eyes and mentally projecting positive images that will naturally replace the negative thoughts that sometimes overwhelm your mind, especially at bedtime… draw a scene in your mind , a landscape that causes you relaxation, calm and appeasement. Bring these images to life in your mind. For example, you can imagine yourself in a velvet hammock between two palm trees in front of a beautiful sunset or lost in the middle of an enchanted forest. Without realizing it, the thoughts calm down and you soon embrace sleep… And if you have no idea about positive visualization, you should know that you can easily find guided visualizations on YouTube.
You are now in a position for a deep and restful sleep! Which of these techniques would work best for you? Have you tried ASMR before? Tell us everything in the comments!
Image by yanalya – freepik