There always comes a time in our lives when for one reason or another we have great difficulty falling asleep. This may be linked to a period of high stress or simply because we are a little offbeat and have adopted bad habits (blue light before bed, alcohol or hot shower in the evening, etc.). Instead of ending up at the doctor to find solutions which will often lead to taking medication, it is better to test this foolproof natural remedy. Thanks to this natural sleeping pill, put an end to insomnia and make way for long nights of sleep thanks to the banana infusion to sleep better.
This infusion helps relax the muscles. Along the way, it also soothes the mind and relieves minor anxieties. It is important that this is done with organic bananas in order to avoid ingesting toxic particles that could have passed into the decoction.
The ingredients of this natural sleeping pill:
A pot of water
A banana
A teaspoon of cinnamon
The recipe for banana infusion, the natural sleeping pill to sleep well:
1/ Cut both ends of the banana.
2/ In simmering water, add the banana and cinnamon.
3/ Let it cook for 10 minutes, the water will boil, that’s normal!
4/ Then take out the banana, you can throw it away and pour the infusion into a cup or bowl, filtering it using a tea strainer.
You can now drink your drink and then go to sleep peacefully. This should help you sleep well.
If you’re not too big on bananas, check out other drinks that help you sleep better here. Whatever your sleep problems (insomnia, nocturnal awakenings, etc.), you will surely find something to help you regain quality sleep. There is also a lettuce infusion very easy to do and works very quickly.
In addition to this natural sleeping pill, what are the tips and good habits for sleeping well in cases of insomnia?
Insomnia can be very frustrating and exhausting. Fortunately, there are several strategies and good habits that can help improve sleep quality. Here are some tips for sleeping well with insomnia.
Establish a Sleep Routine and set up an environment conducive to sleep
Regular schedules are essential here. So try to go to bed and get up at the same time every day, even on weekends. At the same time, establish a calming routine before bed, such as reading a book, taking a warm bath with essential oils, or practicing relaxation techniques. However, this may not be enough. Also, also make sure that your room is dark, silent and cool. A room that is too hot risks disturbing your nights. Here, therefore, use blackout curtains, earplugs or a white noise machine if necessary. Also invest in a good mattress and comfortable pillows.
Take care of your daily lifestyle to sleep well
First of all, limit naps as much as possible. If you need to take a nap, ideally limit it to 20-30 minutes and do it early in the afternoon. Moreover, exercise regularlybut avoid intense sport at the end of the day, especially just before bedtime. It is also appropriate, of course, toavoid caffeine and nicotinestimulants that can disrupt your sleep. Try to avoid them at least 4 to 6 hours before bedtime. And while alcohol can help you fall asleep, it can disrupt sleep later in the night. It therefore turns out counterproductive. Be careful not to overdo it! Finally, avoid large, spicy, or acidic meals right before bedtime to avoid annoying digestive disorders when sleeping. A light snack may be beneficial just like foods naturally rich in melatonin.
Above all, managing stress and anxiety should be at the center of your concerns. Practice relaxation techniques like meditation, deep breathing, or yoga. You can also keep a journal to write down your thoughts and concerns before bed to free them from your mind.
Better screen management
Banning television from the bedroom is not not enough. Avoid all screens overall (television, phone, computer, tablet, etc.) at least an hour before sleeping. The blue light emitted by these devices can actually disrupt your circadian rhythm. If you must use screens, always use blue light filters or special glassesalthough this is less effective than limiting screen time in the evening before bed.
Natural herbal remedies as a natural sleeping pill
Several anti-insomnia herbal teas made from plants and essential oils diffused or diluted in bath salts can help fight insomnia. Known for its sedative properties, valerian can, for example, improve the quality of sleep. Used in herbal tea, chamomile also has calming effects that promote sleep. As for the passion flowerit helps reduce anxiety and promotes restful sleep. Finally, think about lemon balm whose soothing effects can help calm the mind and make it easier to fall asleep, while allowing good digestion before bed.
When it comes to essential oils for sleeping well, we think in particular oflavender essential oil to diffuse in the bedroom or apply to the temples for its relaxing properties. The plant can also be consumed as a herbal tea, as a complement to aromatherapy. Renowned for its relaxing effects,bergamot essential oil is another good option to diffuse before bed.
Contact professionals
If your sleep problems persist despite these measures, it is important to consult a healthcare professional to rule out sleep disorders such as sleep apnea or depression. Thanks to a general practitioner and/or a psychiatrist, you will also be able to have access to sleeping pills which can be useful in the short term. Use them only under the supervision of a doctor. Some also find food supplements like melatonin or plantsbut it is important to speak with a healthcare professional before starting any supplementation.
In case of nightmares, anxiety and/or depressionthe intervention of a psychologist can also do you good in the longer term. Cognitive behavioral therapy for insomnia (CBT-I) is additionally an effective option for treating chronic insomnia.
With all these tips, sinking into the arms of Morpheus without chemical sleeping pills or melatonin tablets will no longer seem so utopian 😉 There are many solutions against drowsiness and fatigue. You just have to find the one that suits you!