Having trouble falling asleep? Here are 5 effective, natural ways

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Insomnia is a problem that affects more and more people. The cause is not only stress, but also a number of other factors. Discover 5 natural ways to deal with this problem.

Why is it so difficult to fall asleep?

There are many causes of insomnia. The main one is shift work, as a result of which our internal biological clock becomes disregulated. It is similar when traveling abroad. Similar effects can be caused by sudden stress. These are, however, the causes of casual insomnia. A much worse situation is a chronic struggle with sleep problems. In these situations, you may have a greater tendency to wake up suddenly during the night, and the increased tension often occurs just before you go to bed. The cause of interrupted sleep may be, among other things, long-term stress, which has a very negative effect on the body

Rules to follow

There are several specific rules, thanks to which we will fall asleep faster. First of all:

  • we should allocate about 7-8 hours for sleep, which will give the body a chance to regenerate,
  • before going to bed we should not use any stimulants, especially coffee, energy drinks and cigarettes,
  • the last meal should be eaten at least 2-3 hours before going to bed,
  • it is necessary to avoid exposure to light during sleep.

The above rules are commonly known and in many cases support healthy sleep. However, it does not change the fact that a number of internal and external factors may contribute to the fact that we simply do not manage to fall asleep. Both stress, fear, anxiety, as well as disorders in the form of depression and neurosis may make it difficult to fall asleep. Although some specialists suggest specific medications, it is worth trying home, natural ways to cope with the problem.

Herbal infusions for healthy sleep

The primary natural remedy for insomnia is drinking herbal infusions. They will be especially helpful if you have difficulty falling asleep related to stress or the digestive system, among other things. For calming the body help infusions, from such herbs as:

  • lemon balm,
  • valerian,
  • chamomile.

Tea from lemon balm or chamomile is perfect just before going to bed.

Relaxing bath

Have you had a difficult, stressful day at work? Take a bath in warm water. Water temperature should not exceed 40 degrees Celsius and the bath should be taken 1-2 hours before bedtime. It is worth adding some oils to the bath – from chamomile and sage. It is worth remembering that the bath should not exceed 20-30 minutes.

How to prepare a bedroom?

It is worth creating conditions in the bedroom which will make falling asleep easier:

  • air the room,
  • adjust your pyjamas,
  • provide a comfortable bed and bed linen,
  • turn off any equipment that generates noise,
  • close and lock windows
  • you may want to get a blindfold.

Listen to relaxing music

Relaxing, soft music is an ideal way to soothe your nerves before going to bed. In the evening, it’s better to avoid harsh music and instead choose relaxing music to help you fall asleep

Reach for fruit

Make sure your diet contains more soft fruits that promote melatonin production. These include: strawberries, blackberries, gooseberries and currants. Eat bananas, which contain valuable minerals that aid recovery. You should also eat almonds and sunflower seeds and nuts.


Main photo: jesús/

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