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What are some natural methods to sleep better?

"Natural sleeping pills" are known to treat the symptoms, aimed at reducing the time spent on falling asleep and staying asleep.

Whereas, classic sleeping pills mostly work on falling asleep, often by combining an anti-anxiety and hypnotic effect: but the brain gets used to these, making them progressively ineffective, while also causing memory loss and reducing the nocturnal learning process.

Classic sleeping pills mostly work on falling asleep, often by combining an anti-anxiety and hypnotic effect: but the brain gets used to these, making them progressively ineffective, while causing memory issues and reducing the nocturnal learning process.

What plants are more effective in inducing sleep?

There are various herbs that can be used as an alternative to sleeping pills. They can be taken alone or in combination, either as an infusion, in the form of herbal pills or as a food supplement for sleep…

Most have an action on falling asleep, with a sedative, anti-stress and anti-anxiety effect: this is mainly the case with chamomile, verbena, passionflower, orange blossom or lavender.

Others seem to have elements that can prolong the duration of sleep and also on its quality: this is mainly the case with lime blossom, eschscholzia, hoppy or even lemon balm.

Contrary to a sleeping pills, these plants for sleeping never triggered an immediate effect. Therefore, it advisable to try them on a daily basis over a period of 2 to 3 weeks to observe their effectiveness. The major advantage is that they do not generate side effects, addiction nor dependence.

In addition to herbal medicine, homeopathy can also provide some effects.

Here are some suggestions:

  • For over-stimulated insomnia with trouble falling asleep, take Coffea Cruda 9 CH
  • For anxious sleep or waking up early, take Arsenicum Album 9 CH and Passiflora 1 DH
  • For an overactive brain that prevents from falling asleep, take Arsenicum Album 9 CH and Ignatia Amara 4 DH

How can breathing techniques help?

Falling asleep naturally slows down our vital functions, including heart and respiratory rates. Working on your breathing by reducing it, allows you to induce a notion that facilitates falling asleep.

Sophrology or yoga can help learn different breathing techniques to help with sleep. Here are some different types of techniques: 

Abdominal respiration: Just like a fetus in its mother's womb. While lying down, you need to inhale through your nose, inflate your stomach as much as possible and open your chest. 

Lunar respiration: Used oftenin the Hindu tradition, the left nostril draws in the magnetic current or solar current in connection with the solar plexus, while the right nostril inhales the electric current known as lunar current.

Alternated nasal respiration: It's indicated in the event of a nocturnal awakening, to fall asleep quickly.

Besides from the physiological effects on the body, these breathing exercises have at least one positive effect: they occupy your mind and refocus your brain activity.

This synchronizes neurons which is specific to falling asleep.

Neurofeedback for Sleep

Homeopathy, herbal medicine, or meditation/breathing are generally symptomatic treatments to overcome sleep issues. But sleeping better in the long run means trying to find the root cause of the problem.

How does technology help with sleep?

With the development of connected devices, we currently have new innovative method to achieve restful sleep, they are used mostly in: 

  • Analyzing your sleep, using a set of sensors, through the headset or bracelet. This analysis provides a precise diagnosis and finds out why we seem to experience poor sleep. It is definitely not as precise as clinical devices, but it's enough to monitor our general sleep. But understanding your sleep issue is just half the job. 
  • Re-educating your brain is the second approach. As we relearn to strengthen our muscles physiotherapy after a big fall or surgery, this method helps our brain to re-learn and emit the right brainwaves associated with sleep: this is known as Neurofeedback.

What is Neurofeedback?

Neurofeedback emerged during the 1940s, after having been discovered through electroencephalogram that it was possible to modify one's brain activity.

When you produce the targeted brainwaves needed to help with sleep, the program provides visual or audio cues as a form of positive reinforce to inform your brain that you are producing the right brainwaves.

Repairing your sleep with neurofeedback is therefore one of the natural solutions for more revitalizing sleep, without the use of sleeping pills!

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