Using natural methods can contribute to sleep and avoid insomnia, multiple or early awakenings in the middle of the night. Our naturopath gives us his advice.
Difficulties in falling asleep, awakening at night, apnea, insomnia … There are several natural remedies (notably based on plants) recognized for their benefits on sleep. “Our organization needs more than 7 hours of sleep per night. By 6 hours per night, an adult does not” recharge his batteries “, and does not operate the” cleaning “of his body“Recalls Angélina Jeandel, naturopath. The “cleaning” is defined in Chinese medicine by the activity of the organs (gallbladder, liver, lungs, intestine, stomach) during the night to make a detox. The liver, for example, treats toxins between 1 a.m. and 3 am.“Sleep is then essential for the proper functioning of the organization.”We slept well when we fall asleep easily, we make complete nights without night awakening, we present a natural awakening where we feel in great shape “she summarizes.
What are the natural remedies in case of insomnia?
“”In the event of insomnia, after 20 minutes, it is better to get up otherwise we risk getting the message to the brain that the bed is also made to stay awake; and engage in this way, the vicious circle of insomnia “, Recommends Angélina Jeandel, naturopath.
► In Floritherapy: the remedy for Bach flowers Rescue night is a ready -made complex to use in case of insomnia.
► In aromatherapy, olfactory means: “The diffusion of the essential oil (HE) of the officinal lavender, in the evening at bedtime, would reduce the level of glutamate, substance which accelerates the vigilance of the nervous system “ advocates the naturopath. Or “The HE of tropical basil, which boosts the GABA level, the main neurotransmitter inhibitor of the central nervous system. It is he who puts a brake on our stress, our crazy thoughts, our concerns“.
► In gemmotherapy (bud): blackcurrant, or linden. Gemmotherapy uses the embryonic part of the plant (bud, young shoot or radio), which has the property of concentrating all the active ingredients of the plant. It is in the form of macerate (the presence of alcohol prohibits the remedy for pregnant and breastfeeding women, children and people in alcoholic withdrawal). To be taken according to the dosage indicated by the manufacturer of the product.
► Consume foods rich in magnesium every day, vitamin of group B, omega 3, zinc, tryptophan (a precursor of serotonin with sedative properties): banana, almond, fish, legumes.
What natural remedies to sleep well?
► Use phytotherapy: passiflore, Valérian, eschscholzia, lemon balm, hawthorn, linden, chamomile, verbena. Either in infusion (we can associate several). Either in mother dye at the dosage indicated by the manufacturer of the chosen product.
► Listen to your body: when you feel the need to go to bed, you have to put yourself in bed.
► Manage your stress before going to bed: by yoga, meditation, cardiac coherence, and emotions: with Bach flowers.
► Avoid sport in the evening because it increases the body temperature at one point or naturally it decreases to prepare for sleep. On the other hand, sport in the morning increases the deep sleep time.
► Try to have a regular rhythm: get up and go to bed every day at the same time.
► Consume food every day that provides the nutrients necessary for falling asleep: magnesium, vitamin group B, omega 3, zinc, tryptophan (a precursor of serotonin): banana, almonds, fish, legumes.
► Avoid proteins at dinner which stimulates the activity of the body.
► Decrease exciting: alcohol, caffeine, tobacco, drugs.
► Drinking cherry juice that increases serotonin and melatonin levels.
► In Floritherapy: Bach flowers Impatient To relax and no longer do 1000 things at a time, perfectly indicated for people constantly over-regime and therefore unable to relax at bedtime. Or White Chestnut To no longer have mental ruminations that prevent falling asleep.
► In aromatherapy: the HE of the pharmacy can be used without risk, but punctually, directly on the skin, on the wrists, at the level of the solar plexus, where on the soles of the feet, to relax and sleep well. For pregnant women, prefer the HE of green mandarin: 1 drop on the pillow (to be returned to avoid contact with eyes or skin), in the evening, from 3 days to several weeks.
► Avoid magnetic waves (WiFi, Bluetooth, 3G/4G), connected appliances, and the light screens of televisions, computers and smartphones.
What natural remedies against sleep apnea?
Sleep apnea corresponds to a succession of respiration of breathing during sleep (apnea), or reductions (hypopnea), due, in the majority of cases, to obstructions at the level of the throat. She “does not prevent the person from falling asleep“, Underlines Loïc Plisson, permatherapist, but she disrupts her sleep, and has the consequences of fatigue, headache, mood disorders, libido, attention, drowsiness during the day. It is necessary to identify the possible causes, to find the right treatment. The natural remedies will relieve, and complete the classic treatments by apparatus.
► Position to sleep: Skish the head a little by raising the upper part of the bed. Avoid sleeping on back.
► In homeopathy: Kalium carbonicum, opium, calcarea carbonica, lycopodium clavatum, nux vomica, magnesia phosphorica, landsis mutus, natrum sulfuricum. Consult a doctor-homeopath to adapt the treatment to your specific need.
► In dietetics: overweight is one of the aggravating factors of sleep apnea. Losing a little weight by following a healthy and balanced diet, without alcohol, without a sparkling drink, and by avoiding fruit at the end of meals, and by favoring the sources of antioxidants, omega-3, vitamins B.
► Acupuncture.
► Sophrology makes it possible to activate resources in multidisciplinary support, for the management of stress and emotions, breathing, and the relationship to your body.
► Work your breath: Breathe at full lungs during a daily ride of at least 30 minutes. Singing where to blow in a musical instrument every day, allows you to work your breath, the throat muscles, and build your tongue. This “gymnastics” stimulates the firmness of the tissues of the laryngeal sphere, in order to avoid the excessive relaxation of the muscles during sleep, and asphyxiation by obstruction of the throat.
► Wash your nose with salt water (seawater for example) in the evening, to clear it the nasal passage for the night.
What natural remedies against nightmares?
► In aromatherapy, by olfactory route: the dissemination of HE of Roman chamomile has a calming and de -stretch effect. Where of a little Bigarade grain, which allows you to calm the nerves and regain its calm in stress situations. It helps to put into perspective, to find energy and joie de vivre. These two HE have recognized relaxing and anxiolytic virtues. For children, the aromatic hydrosol of bitter orange blossom can allow the little ones to fall asleep, and to regain sleep in the event of crying and nightmares: 2 spraying on the pillow in the evening at bedtime or in the event of night awakening.
► In aromatherapy, by skin: to sleep well, without a nightmare, in case of fear of black and anxiety at the time of bedtime, it is possible to apply on the wrists at the evening at bedtime, 1 drop of He of green mandarin added with 3 drops of vegetable oil (HV) of macadamia or apricot core, and to breathe it deeply.
► In Floritherapy: Bach flower Mimulus is indicated to anxious people who are afraid of not sleeping (which adds to insomnia) and subject to nightmares.
Precautions for use
- The application of pure essential oil remains punctual, carried out on people who have already tested it and having had no allergic reaction.
- The HE of Green Mandarin is photosensitizing. Any exposure to the sun must be avoided within 3 to 6 hours depending on the application (depending on the sunshine rate).
- The use of HEs is contraindicated to pregnant, breastfeeding, and epileptic women.
Thanks to Angélina Jeandel, naturopath in Fontenay-aux-Roses and in Paris, and in Loïc Plisson, permatherapist, in Blois.
