There are many supplements and natural remedies to help you fall asleep quickly and sleep better. Let’s dive in!
Poor rest can have a significant impact on the body and general well-being, but combining some good practices with the right supplements and natural remedies can truly make a difference.
Let’s start with some practical tips for falling asleep more easily.
Natural Remedies for Falling Asleep Quickly and Sleeping Better
Get exposure to natural light
Sunlight plays a key role in regulating our biological clock. Try to spend time outdoors, especially in the morning, to help your body synchronize with the new time. Even a short walk can have positive effects.
Avoid bright screens before sleep
Smartphone, tablet, and TV screens emit blue light, which interferes with melatonin production. Avoid using electronic devices at least an hour before bed to promote natural sleep.
Create a relaxing evening routine
An hour before going to bed, engage in activities that promote relaxation, such as reading a book, taking a warm bath, or practicing breathing techniques or meditation. These habits can help prepare your body and mind for sleep.
Eat lightly
Avoid heavy meals or those rich in sugars and caffeine in the evening, as they can interfere with sleep quality. Opt for light, nutrient-rich foods that promote digestion and relaxation.
Natural Supplements for Sleep and Well-Being
Nature offers many solutions to help our body relax and sleep better. Let’s look at some of them:
Passionflower – Calms the emotional sphere
It has a calming and relaxing effect on the central nervous system, likely due to the presence of flavonoids with serotoninergic activity. This plant’s traditional use demonstrates its sedative activity, especially for anxiety and emotional issues. Recent studies show that these active compounds bind to benzodiazepine receptors in the brain, explaining its calming effects, making it one of the most used herbal remedies for nervous disorders.
Rhodiola — Supports adaptation, reduces stress, and improves mood
Rhodiola root has adaptogenic and anti-stress properties, supporting learning and memory abilities, well known in Siberian folk medicine. These properties are scientifically proven, related to the presence of phenylpropanoid glycosides, especially salidroside and rosavin. Rhodiola increases beta-endorphins in plasma, helping prevent hormonal changes due to stress and boosting serotonin levels in the central nervous system, which has a sedative-anti-anxiety and mood-lifting effect.
Hawthorn — Relieves feelings of distress
Hawthorn has a relaxing, antihypertensive, and anti-arrhythmic effect. It improves cardiovascular system efficiency by reducing venous tone resistance and stimulating myocardial contractility. This action can alleviate the sense of anxiety and oppression often linked to anxious states.
Litsea — Modulates mood tone
Litsea supports cognitive functions and helps regulate mood tone. It is an effective aid in regulating stress hormone levels. Its antidepressant and sedative action is attributed to the monoterpenes beta-pinene and linalool, which help regulate mood through interaction with the monoaminergic system.
Lemon Balm — Rebalances the nervous system
Lemon Balm is considered a balancing agent for the nervous system, with tonic and relaxing properties. Its neurosedative and antispasmodic action may partly be due to its thyroid activity, particularly its effect on antithyrotropin (TSH). Its essence acts on the limbic lobe of the central nervous system, which controls vegetative functions and protects against abnormal stimuli from the periphery, ensuring a sedative action useful for neurovegetative dystonias.
Supplement for Better Sleep
To help rebalance anxiety or emotional stress, Naturasalus has created a herbal supplement, NS1/SERENIS, which, thanks to the properties of these plants, can provide relaxation and mental well-being.
This herbal blend is especially useful for aiding sleep, particularly when insomnia is due to heightened emotional states (such as waking in the middle of the night and being unable to fall back asleep). It is well tolerated, calming without causing dependency or daytime drowsiness. It is useful for supporting premenstrual syndrome or chronic visceral pain. Not only that, but it is also helpful in overcoming transient disturbances due to the time change (biological rhythm shifts and reduced sunlight hours).
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This article first appeared on Grazia.it
