Often we reach the end of the day so tired that all we want is to finally lie down in our beloved bed. What we need is some refreshing sleep to help us start the next morning with the right energy.

However, it often happens that when we go to bed, sleep seems to disappear and nighttime becomes a nightmare with eyes half-open.

Let’s have a look at some good daily tips and natural remedies which can help us sleep well.

Sleeping: not just a nighttime problem

Sleep disorders have always affected a part of the population but in recent years this problem regards more and more people.

It might be due to the stress we bring home from our jobs, or the thousands of commitments that managing a family require or our desire to constantly improve ourselves, all factors that can lead us to not be able to sleep at night.

This is undoubtedly a problem on which we must intervene. Not being able to rest properly at night can have repercussions not only on our mental and physical health, but on all the activities we carry out during the day.

Fatigue, lack of concentration, mood disorders, agitation and irritability. All factors that can disturb sleep, setting into motion a vicious circle which must be stopped.

Let’s have a look at 5 tips to change bad habits and natural remedies to be able to sleep well.

5 tips for a good night’s sleep

A number of bad habits before going to bed can disrupt your normal sleep-wake cycle and negatively affect sleep.

Here are some measures to put into practice to promote refreshing sleep:

  1. Always go to bed and wake up at the same time, even during the weekend.
  2. Avoid using electronic devices (TV too) for at least an hour before going to bed.
  3. Limit the consumption of stimulants such as caffeine, nicotine and alcohol.
  4. Exercise can help improve sleep but it mustn’t be done 3-4 hours before falling asleep.
  5. Exposing yourself to sunlight during the day can help the body respect the physiological light-darkness cycle.

The role of Melatonin: is it really the solution for everyone?

When discussing sleep disorders or delving into this problem in internet, Melatonin is the first thing that is recommended.

It is a substance that our bodies physiologically produce to induce sleep; that is why it is a valid ally in some situations, such as for jet-lag.

However, for some problems it is not effective.

Understanding the underlying problem of a sleep disorder is fundamental to getting on the right path.

A good night’s sleep: the right natural remedies for every sleep disorder

Let’s try to put the record straight by identifying 3 typical problems related to the lack of sleep and difficulty in falling asleep.

  1. All the thoughts of the day (and the world): it might see contradictory but when we go to bed to relax, our brain begins to re-elaborate the day’s events. By doing so, if we have had a particularly stressful day, full of thoughts and worries, we may find ourselves lying in bed with our brains racing. This may also have repercussions on the quality of sleep, which will be disturbed for the entire night and not be restful at all. In situations like these, we can wake up frequently during the night. A good solution for getting back to sleep serenely can be to use specific products, which help the mind to relax and lower anxiety and stress levels.
  2. In bed with your eyes wide open: there might be nights or even periods in which our body refuses to let itself fall into the arms of Morpheus.The main difficulty consists precisely in falling asleep, regardless of any thoughts or worries. In this situation, the right solution can be found in products that promote sleep made with natural substances.
  3. A well-established routine: if difficulty in falling asleep has persisted for a long time and our body is now used to “staying up late”, we must help it reinstate a correct routine. For these situations, a Melatonin supplement, taken a half-hour before going to bed, can be very helpful. This type of solution can be particularly indicated for those dealing with a change in time zone.

The perfect mix

For more complex and delicate situations, a combination of remedies can be used to restore well-being (and rest) to your body and mind. Your trusted pharmacist or herbalist will certainly be able to advise you on the right combination for your situation.

Under the supervision of Dr. Chiara Facchinetti

Always read the warnings before taking any products. Remember the importance of a varied and balanced diet and a healthy lifestyle.