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Natural Remedies for Sleep Disorders - 06 Mar 2020 04:56

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Natural Remedies for Sleep Disorders

Nightmare, night awakening, even insomnia … A third of French people suffer from sleep disorders. However, natural remedies exist. We take stock with Antoine Demonceaux, homeopathic doctor.

Summary
Prepare for sleep with relaxation techniques
Institute a bedtime ritual
Acupuncture for good sleep
Phytotherapy: sleep plants
Focus on aromatherapy
Homeopathy to treat sleep disorders
The 3 golden rules for quality sleep
natural remedies for sleep disorders

Many French people complain of sleep disorders. According to a 2015 study, almost 3 in 4 (73%) say they wake up at least once a night. The first concerned would be 55-67 years old. Do you think you are an insomniac? Know that insomnia is characterized by not sleeping at all … which is very rare. Most of the time, these are problems of falling asleep (called dyssomnias) linked to anxiety, stress and / or night awakenings. Good news, these troubles are not inevitable.

Contrary to popular belief, there is not only the famous "sleeping cachet". Natural and effective solutions exist. Beforehand, consult a doctor to make sure that the problems encountered are not linked to an illness (cardiac / respiratory insufficiency, hyperthyroidism, etc.).

Prepare for sleep with relaxation techniques
First rule: a good sleep, it prepares! To ensure peaceful nights, the mind would be involved at 80%, only 20% would be physical (fatigue linked to sport, physical activities …). It is therefore essential to control one's ideas and emotions. The ideal is to learn to manage your daily life through stress management techniques .

Among the different methods, cognitive and behavioral therapies ( relaxation , yoga and sophrology ) are acclaimed and have the advantage of being accessible to all.

Very fashionable, but requiring a longer learning, mindfulness meditation and perfect diet is also an excellent way to dominate one's mind. The ideal is to be able to follow an internship. Our videos will help you get started.

Institute a bedtime ritual
The famous bedtime ritual is not just for children! It is also very beneficial for adults.

First step: some breathing exercises
Once settled in bed, we start by breathing in and out very deeply for 5 minutes, to allow the brain to disconnect. Concretely, we breathe for 5 to 8 seconds while inflating our belly, then we keep half a second of apnea, and we breathe out through the nose for 5 to 8 seconds. The more regular the exercise, the more effective it is. We do not hesitate to create an atmosphere conducive to relaxation with soft music.

If you're more of a geek, download the free Kardia or Respirelax app.

Adopt the reflex "reading" of a book or magazine , before plunging into the arms of Morpheus.
We ban any source of excitement in the room, especially magnetic waves related to the presence of a box or a mobile phone. As for TV, even if it initially leads to falling asleep, its jerky images excite the brain and then cause night awakenings.

Acupuncture for good sleep
Among alternative medicine, acupuncture helps to relax and provide general relief. If you are rather anxious and stressed, a weekly session is recommended.

For future mothers suffering from sleep disorders and other pregnancy ailments , needle therapy is also particularly indicated.

Phytotherapy: sleep plants
Often trivialized, "good night" herbal teas prove to be precious allies at bedtime. For better efficiency, opt for preparations based on flowers and plants in bulk, to be ordered from your herbalist-pharmacist.

Known for their sedative properties, passionflower , eschscholtzia (or California poppy) and lemon balm are essential. At the beginning of the day, prepare a herbal tea with this cocktail of plants, in equal proportions, and drink a few sips throughout the day.

In the evening, drink a large cup before bed.

However, be careful with chamomile and valerian . In some people, their consumption can cause overexcitement or even nightmares.

Focus on aromatherapy
Before you start, vigilance is essential : essential oils , powerful, are not without danger. They are especially not recommended for young children and pregnant women. If in doubt, take advice from your doctor.

If you are a fan of aromatherapy , an external diffusion is rather recommended. A few drops of rosemary or lavender (with soothing properties) in your bath, on the pillow promote sweet nights. Another solution: use a diffuser installed in the bedroom and turn it on before bed.

Homeopathy to treat sleep disorders
Among the natural remedies, homeopathic granules can help you, depending on your condition. If you feel upset, oppressed, choose Ignatia 15 CH, 5 granules morning and evening. Rather anxious, take Gelsemium 15 CH. In the event of heavy professional stress , of "blow of bar" after the midday meal or of awakening at 3 am, prefer Nux vomica 15 CH.

Do you feel overexcited in the evening? Suck 5 granules, before going to bed, of Coffea cruda 30 CH.

For the more anxious and / or if you stop smoking , there is an alternative to tranquilizers: Passiflora compound, 5 granules 3 times a day. This homeopathic medicine is also recommended in children with sleep disorders.

Lastly, last advice: space / interrupt your homeopathic treatment as soon as you feel better / good. - Comments: 0


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