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Natural sleep remedies

How to combat stress and fatigue

Some plants can help us sleep better

Everyone has sometimes gone through hard times having trouble falling asleep.

For some people, however, the difficulty falling asleep can become a recurring problem, turning, in some cases, in real insomnia.

It must be recalled that the perception of insomnia is totally subjective, and the hours of sleep that an individual perceives as sufficient to feel rested, for somebody else may be inadequate.

The difficulty falling asleep can be caused by various factors, many of which related to "emotional factors".

Among the main causes of insomnia we can include:

  • anxiety and stress;
  • sudden change of habits;
  • unhealthy lifestyle (for example, excessive consumption of coffee, smoking, being used to going to bed late and sometimes at irregular times, heavy food etc.);

10 rules to sleep better

Except in the cases where there are specific diseases or addictions (for which you should seek your doctor's advice), following a few simple rules can help those who routinely have difficulty sleeping.

  1. Try to maintain regular sleep-wake rhythms as much as possible and go to sleep almost at the same time.
  2. If necessary, use ear plugs for better sound insulation.
  3. Avoid eating heavy meals just before bedtime and consuming "exciting" food as chocolate, tea, coffee, soft drinks containing guarana or ginseng etc.
  4. To promote relaxation, take a warm bath before you go to bed.
  5. Avoid, if possible, afternoon "naps", which could hinder night-time sleep.
  6. Reduce smoking as much as possible, not only to protect your general health, but also because nicotine has a stimulating effect.
  7. Even excessive lack of exercise can promote poor quality of sleep or difficulty falling asleep. On the contrary, some regular activity is useful for counteracting stress, one of the main factors that can cause sleep disorders.
  8. Even too a restrictive diet or, worse, fasting, can be counterproductive. Hungry feeling triggered by hypoglycemia may in turn increase the time it takes to fall asleep.
  9. To promote the quality of sleep, choosing a suitable mattress as well as sheets and clothing in natural fibres can also be helpful. In addition, ideal bedroom temperature for sleep should neither be too cold nor too hot (some studies indicate that the ideal temperature should be around 18-20 degrees, and not go below 16).
  10. Additional help in these cases can get from herbal medicine. Taking, in the evening, herbal extracts of plants such as chamomile, valerian, linden, passionflower, hops or escholzia can indeed be very beneficial. Further help can come from consuming natural supplements   containing, as main ingredients, tryptophan, vitamins and plants such as Griffonia, useful for promoting relaxation and mental well-being and, therefore, inducing sleep.

Check out all Dr Giorgini products with plants and nutrients that can promote relaxation and induce sleep.


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