Is it hard for you to fall asleep? To begin with, you have to know that you are not alone. According to the survey How do Spaniards sleep? carried out by the Philips brand and the Spanish Sleep Society in 2019, the percentage of Spaniards who sleep poorly (58%) exceeds that of those who sleep well (42%). In addition, it should be noted that insomnia cases have skyrocketed since the coronavirus pandemic , so if it is now difficult for you to fall asleep, calm down! We tell you which are the best natural remedies with which you will sleep (well) throughout the night. Lets go to bed!
Is it hard for you to fall asleep? To begin with, you have to know that you are not alone. According to the survey How do Spaniards sleep? carried out by the Philips brand and the Spanish Sleep Society in 2019, the percentage of Spaniards who sleep poorly (58%) exceeds that of those who sleep well (42%). In addition, it should be noted that insomnia cases have skyrocketed since the coronavirus pandemic , so if it is now difficult for you to fall asleep, calm down! We tell you which are the best natural remedies with which you will sleep (well) throughout the night. Lets go to bed!
Writes!
Writes!
According to a study conducted at the University of Manchester in 2011, writing a journal helps you fall asleep. As if that were not enough, according to research from Baylor University (United States) and research published in the Journal of Experimental Social Psychology in 2018, write a list with the things you have to do the next day just before going to sleep , helps to fall asleep too, as it "helps to unload thoughts and minimize worries." Grab a pen and write!
Meditate
Meditate
According to several studies, meditation, done correctly, can help you regain the quality of your rest. You can download an app like, for example, Headspace, Calm, Petit Bambou or Liberate Meditation App, to help you.
Put on music
Put on music
Several scientific studies claim that music helps us fall asleep faster. Of course, choose instrumental songs, of approximately 60-80 beats per minute (rhythm that the heart has when we are calm), because they are the ones that help us to relax the most.
The benefits of aromatherapy
The benefits of aromatherapy
Based on the use of essential oils, aromatherapy is one of the best natural alternatives to combat sleep disorders. Opt for a lavender oil, it will help you fall asleep.
Hot bath
Hot bath
Taking a hot bath before bed helps you sleep better, according to a study conducted at the University of Texas at Austin. Experts recommend doing it one or two hours before going to bed and emphasize that the water has to be between 40ºC and 43ºC.
If it's summer and the heat prevents you from sleeping, experts say it's best to take a warm shower just before going to bed.
An infusion
An infusion
Yes, both coffee and tea tend to clear, but you should know that there are infusions that help you sleep better. Chamomile, for example, relaxes our body, valerian is perfect for reducing anxiety, passionflower fights insomnia by working as a natural relaxant … You decide!
Be careful with the pillow
Watch out for the pillow
It seems obvious, but you have to know that your pillow has to be comfortable for you to sleep well. Also, keep in mind that there are soothing mists for the pillow : you only have to spray them on the pillows and sheets one hour before sleeping. Its mixture will help you fall asleep faster.
do exercise
do exercise
Keep in mind that sport will help you reduce stress and release tension . If you do some physical activity, you will be more tired when night comes and you will fall asleep faster!
