Tips for falling asleep more peacefully!

Do you suffer from constant fatigue? Repeated awakenings in the night? Difficulty falling asleep at night? Sleep problems that become disabling, but above all more and more recurrent? So, today, the question arises, what is the cure for better sleep?

Sleeping disorders

Sleep is a precious moment, it performs several vital functions. It allows our body to regain strength and is also essential for the development of certain metabolic and cerebral functions. It is therefore essential to maximize your sleep time to preserve your health. However, sleep disorders can limit this sleep time needed by our body.

Insomnia is one of the most common sleep disorders. It manifests itself in many ways:

• Constant tiredness
• Drowsiness during the day
• Nocturnal awakenings
• Attention and memory problems

The causes

With the current rhythm of urban life, we sleep an hour and a half less on average than fifty years ago. Several factors can be the source of sleep problems: stress, screens (because the blue light reflects harms our sleep), alcohol, food as well and many other elements (...) .

Among the sources of sleep disturbance, there is also melatonin, otherwise known as the “sleep hormone” which is secreted in the human body. Indeed, it regulates the chronobiological rhythm in the evening and indicates to the body that it will soon enter a period of sleep. It is therefore important that its rate is not altered at bedtime.

Sleep varies from individual to individual. A constant rhythm, called normal, corresponds to 7 to 8 hours of rest per night. Sleep is made up of several cycles that each last 90 minutes with three distinct phases:

• Slow sleep: falling asleep
• Deep sleep: physical recovery of the day
• REM sleep: mental recovery

Sleep disorders will thus disrupt one of these three phases and thereby alter the quality of the night spent.

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Theconsequences

Sleep disorders increase with age, the deepest sleep is gradually reduced in favor of a slower sleep, lighter and more sensitive to disturbances. According to Doctor Hubert Bourdin, head of the sleep unit at the Besançon University Hospital, the first lockdown linked to the epidemic had a strong impact on the sleep of the French population. We have all been confronted with a disruption of our habits, installing a great climate of anxiety, stress, which has had a negative impact on the quality of sleep.

In the short term, sleep problems can lead to metabolic disturbances, mood disorders or even memory difficulties.

In the long term, some people are at risk of developing pathologies such as obesity, diabetes, or even cardiovascular diseases. Problems that can get worse over time if not taken care of at the right time.

The cures

To remedy our sleep problems, there are several natural methods. Everything starts despite everything from a healthy lifestyle which must be balanced, because food plays a role in your sleep. Eating too much fat, in too large quantities at night, can prevent us from sleeping properly.

You can also turn to plants. There are a good number of plants which beneficial properties on sleep are recognized. Herbal sleep treatments come in a variety of forms, including essential oils.

At 100BON we have formulated our Sweet Dreams spray, a synergy of 9 essential oils, which will help you fall asleep and relax.

How? Thanks to its blend of 9 essential oils including neroli essential oil known for its relaxing properties, but also bitter orange petitgrain which will calm your nervous system.

Sweet Dreams can be sprayed on yourself, around you or used as a pillow mist, before going to bed. Accompanied by few minutes breathing exercises, the benefits are immediate: spray your olfactory bubble, and take the time to breathe.

Follow our breathing bubble here. Inhale deeply through your nose for 5 seconds, and exhale for 5 seconds through your mouth. Repeat the exercise for 5 minutes. This will rebalance your emotions, soothe you and make it easier to fall asleep.

If you do not want to resort to drug treatment, taking food supplements is also a solution to provide your body with the nutrients and vitamins it needs to calm down.

To do this, we can only refer you to the Sleep Mood elixir from Skingood Garden, one of the brand's best-sellers, which will complete your routine. Thanks to its natural ingredients, you can only spend a sweet night. Enriched with lavender (known for its soothing benefits on the body and mind), melatonin and valerian, this elixir will make it easier to fall asleep and help you feel more rested and fit when you wake up. You should take 1ml (about 28 drops), alone or mixed with water, tea, etc. to lighten the taste. It is advisable to drink it about an hour before going to bed.

Here is a little natural routine, tailor-made to answer your problems and which could work miracles in the long term.

And to put the odds on your side, here are some additional tips:

• Create an olfactory routine in the morning and evening
• Avoid consuming stimulants such as coffee, tea or energy drinks
• Avoid micro-naps so as not to break your rhythm
• Prioritize reading rather than screens