Remedies from Grandma against Sleep Insomnia
How to sleep well and have a good sleep? If you suffer from insomnia to the point of turning over and back in your bed to find yourself dragging your feet around your bed yawning, exhausted, discover 30 tricks of grandmother and natural remedies to fight insomnia to be able to finally sleep well.
30 Tips and Remedies from Grandma against Insomnia
How to Recover Sleep
During the day:
1- Decrease your Consumption Of Alcohol, Caffeine, Theine, And Tobacco:
The consumption of alcohol, coffee, tobacco, and even sugar, especially in the evening, is a source of stress. It generates anxiety or irritability and disrupts sleep.
2- Make Mini-Naps:
Even if they last only between 2 and 5 minutes, repeated 3 or 4 times a day, the naps are very useful to evacuate stress and relax. Do not hesitate even in the office to sit at your seat and close your eyes and alternate deep inspiration and slow expiration.
3- Practice Regular Physical Activity:
Walk, run, and jump during the day but not after 5 pm, especially if it is a violent sport.
4- Drink Water at Regular Intervals:
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5- Take Magnesium:
Magnesium improves the nervous, psychological and emotional balance, sleep and mood, and helps regulate blood pressure, which rises in times of stress.
How to Sleep Well
Drink before 6 pm soothing herbal tea
6- Valerian Infusion:
In a cup pour boiling water over 2 g to 3 g dried root of valerian.
Let infuse 5 to 10 min. Filter.
Take up to 5 times a day.
7- Passion Flowers or Passion Vines in Infusion
In a cup, pour boiling water over 0.5 g to 2 g of dried flowers and leaves from the plant. Filter.
Take 1 to 4 times a day.
Read More: Adopt Good Bedding for a Good Sleep
Insomnia What To Do
8- Eat Foods Rich in Melatonin and Therefore That Promote a Good Sleep:
Melatonin is a hormone produced by the pineal gland that serves to signal to the body that it is dark, “opens the door of sleep?” Melatonin is found in the form of drugs, dietary supplements and in certain foods:
– Bananas (it’s a natural muscle relaxer)
– Goji berries
– Swiss chard
– Some cereals: quinoa, buckwheat, millet, barley
– Acidic cherries (drink acidic cherry juice 2 times a day)
– Kiwis (2 kiwis 1 hour before sleep improves sleep)
– Fish: salmon, halibut and tuna
– Orange peppers
9- Prepare Your Room:
To get sleep, lower the temperature of the room up to 18 °, close well the curtains or shutters to plunge the room in the dark, open a little window, even in winter.
10- Opt For a Good Pillow:
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Read More: 5 Smart Ways to Maintain Memory Sharp
11- Opt For a Good Mattress:
It is difficult to sleep well on a bed dug in the middle. Buying a good mattress is a good investment. A good mattress is neither firm nor soft but must allow your muscles to relax while maintaining well lumbar, pelvis and shoulders.
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12- Avoid Drinking Even Water Or Herbal Tea Before Going To Sleep.
In order to avoid getting up in the middle of the night try not to drink after 18 hours.
13 – Dinner As Early As Possible:
Don’t take a greasy meal before going to bed.
14 – Avoid Seeing TV at Late Night:
Avoid seeing action movies as they are too violent, Don’t read books of suspense or intense action.
15- Half an Hour before Going to Bed:
Give up a computer, tablet or phone, do not start background conversations, but listen to soft music, read, breathe and do nothing that might annoy you.
Cure Yourself for Sleeping Well
Take a hot bath
Before going to bed, take a hot bath to help you relax your muscles, relax and fall asleep faster.
16- Bath with Essential Oil of Basil or Lavender:
Dilute 10 drops of diluted essential oil in 2 tablespoons of milk or your shower gel.
Stay ¼ hour in the bath, get out, then dry.
17- Hot Epsom Salt Bath:
To relieve cramps or muscle and joint pains and relax, stay 15 minutes in a hot water bath where you poured a cup of Epsom salt into the tub.
What Time to Go to Bed:
18- Go to Bed at the First Sign of Fatigue:
Don’t try to fight against the urge to sleep, even if it is early in your bed faster.
As the sleep cycle is about 1:30, it is very important to listen to your body and go to sleep as soon as the need arises. Otherwise, you may have to wait for the next cycle to fall asleep.
19- Sleep Every Night at The Same Time:
Before sleeping practice, the same ritual, remove make-up, brush teeth, read a book. The human being obeys appear to him conditioned reflexes.
Read More: Sleeping Disorders: Reasons and Treatments
Tip against Insomnia:
In the bed
20- Find a Good Position to Fall Asleep
Most sleepers fall asleep on the side, legs folded, or on the side with straight legs, then comes the position on the back and lastly on the stomach.
The Best Position to Sleep
It is the one in which you feel good, which allows you to fall asleep quickly, releasing you from all tensions as well at the level of the neck as in the region of the lower back.
In Bed, If You Can’t Sleep
21- Listen to Relaxing Anti-Stress Music
Music helps to fight against insomnia, in bed, light off or sifted, soft music, soothing and relaxing specially designed for meditation or to sleep.
22- Visualize a Peaceful Scene:
Do not think of anything that disturbs you and visualizes a peaceful scene, a pleasant memory, a ballet, a painting or a landscape that you particularly like.
This imaginary representation will in a short time provoke a reaction of relaxation and thus facilitate your falling asleep.
The Trick to Sleep Well
Breathe Essential Oils
Some essential oils promote relaxation and fight insomnia.
23 – The Essential Oil of Fine Lavender:
This oil regulates the nervous system and calms the mental excitability.
24 – Basil Essential Oil:
Use this oil if your insomnia is due to nervousness or overwork.
Pour 2 drops of one of these two organic and only organic essential oils on your handkerchief or your pillow then breathe them.
25 – Oil Mixture:
You can also prepare a soothing blend of essential oils that will be deposited 5 times a day in the wrists.
Mix a ½ tablespoon of a bottle of sweet almond oil with 10 drops of essential oil (fine lavender, ylang-ylang essential oil, chamomile, basil) separately or mixed.
Do Some Exercises in the Bed:
26 – Tighten all Your Muscles Together as Closely as Possible:
Starting with the toes and going up gradually to finish with your face and this for a few minutes then release them, repeating these movements a dozen times.
27- Make Circles With Your Eyes Behind Your Closed Eyelids:
Repeat the process a dozen times, slowly, one way and the other and let them go up.
28- Auto Suggest You to Fall Asleep:
Repeat a word or phrase that will prevent you from rehashing those thoughts that keep you awake.
For example, I’m fine, everything is fine, I will soon go back to sleep.
Read More: The Importance of Hydration for the Athlete
29- Practice Relaxation Exercises:
Inhale deeply through the nose, inflating the belly and circulating the air to the chest, block your breathing for a second, then exhale for a long time through the mouth while returning the belly.
The expiration time should be twice that of inspiration.
Coming in and out the belly raises and lowers the diaphragm, freeing the lungs and allowing as much air to enter as possible. Practice this breath three times in a row.
30- Breathe By Practicing the 4-7-8 Method
Dr. Andrew Weil, a graduate of Harvard Medical School, posted a video on YouTube, viewed more than 716,000 times, where he claims to have developed an effective method for falling asleep in a ¼ hour.
By focusing on this breath, you can successfully relax and sleep.
The 4-7-8 method
Place the tip of the tongue against the palate, just behind the upper incisors, keeping it all the way through the exercise.
Inhale deeply, mentally counting up to 4
Then hold your breath counting mentally up to 7
Exhale slowly and deeply, counting mentally up to 8.
Repeat this exercise 4 times, inhaling 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.
Practice twice a day with consistency and continuity to obtain a result after four to six weeks.
31- Get Out of Bed:
If after twenty minutes you are not able to sleep, get up to stretch your legs, cool your body and drink a glass of sweet milk or with honey. Milk contains derivatives of tryptophan, an amino acid that regulates sleep.
And go to bed again with exercises and breathing.