Which natural remedies ensure healthy sleep?

More and more compatriots are suffering from serious sleeping problems or spend hours counting sheep before finally falling asleep. The majority of them look for a solution to their sleeping problem in all kinds of sleeping pills. More than thirteen million sleeping pills are sold in the Netherlands every year, and Belgians are hardly inferior. Sleeping pills are addictive, only ‘help’ you for a short time and do not address the causes of your sleeping problems. Now both British and Canadian scientists have discovered that sleeping pills are even more unhealthy than previously thought. Those who want to make up for their lack of sleep with the help of medicines run up to an eighty percent greater risk of Alzheimer’s than those who enjoy natural, healthy sleep. Sleeping pills containing benzodiazepines are the biggest culprits. What are the main causes of our sleeping problems and which natural remedies ensure healthy sleep?

What is meant by healthy sleep?

Healthy sleep is important for both your physical and mental health. Your body needs the necessary hours of sleep to recover from the efforts made. How much sleep we need to perform with full energy again varies from person to person. An adult needs an average of eight hours of sleep, but that is by no means a general rule. For some, four hours of sleep is sufficient, while for others eight hours of sleep per night is not enough. The time to fall asleep is also different for everyone. Poor sleep and sleep problems are not age-related, but are much more common in the elderly. They sleep less and not nearly as deeply as young people. This comes with age. Do you have enough energy to get through the day? Then you sleep enough.

When do you have a sleeping problem?

A night of less good sleep is no problem. That is when you sleep poorly for at least two nights in a row and you are confronted with a lack of energy during the day. Sleep problems vary widely. Some people sleep poorly and lie awake for a long time, while others wake up often or wake up way too early and can’t get back to sleep.

Sleep problems have many causes

Causes of sleep problems can be both physical and mental.

  • Physical symptoms of sleep problems are: pain and chronic pain, shortness of breath, persistent cough, urinary problems, heartburn or reflux, palpitations, night sweats or hot flashes, muscle cramps and restless legs
  • Psychological complaints: such as anxiety, stress or depression
  • Other causes of sleep problems are: irregular work rhythm, going to sleep too early, waking up too late, drinking coffee and/or smoking before going to sleep, the use of some medicines, eating a large meal before going to sleep, a disturbed sleep rhythm, sleep apnea where breathing is impaired. stops at night, a delayed sleep phase syndrome where you always fall asleep late and wake up sleepy, and jet lag

St. John’s wort against chronic fatigue

St. John’s wort is extremely versatile and helps with many conditions, especially those of the nervous system. It has a soothing effect, makes you fall asleep faster and provides a deep, refreshing sleep. St. John’s wort is also an effective remedy against common causes of sleep problems such as anxiety, stress and depression.

Valerian for healthy sleep

Valerian is a widely used homeopathic remedy for insomnia, especially as a result of nervousness, mental strain, anxiety, stress and poor sleep due to prolonged and heavy physical exertion. Valerian is also effective for anxiety, stress, exam anxiety and dystonia. Valerian is not addictive, but long-term and continuous use should nevertheless be avoided.

Lemon balm against restless sleep

Lemon balm is mainly used against restless sleep. It also ensures good digestion. Poor digestion is often the cause of disturbed sleep. You can also use lemon balm against mood swings, emotional problems, anxiety, stress and depression and melancholy.

Hop cones have a soporific effect

The hop cones in particular have a soporific effect. Hops rebalance your hormones and ensure better digestion. Disrupted hormones and poor digestion cause common sleep problems. Drink two cups of tea before you go to sleep. To do this, dissolve five grams of hops in five hundred milliliters of water. Let the tea steep for fifteen minutes before drinking.

Oat calms down

Oats have a calming effect and are mainly used for insomnia due to worrying. Oats simultaneously improve your sleep rhythm and help curb your smoking addiction or excessive use of alcohol.

Linden promotes your sleep

Drink a few cups of lime tea every day, especially shortly before going to sleep. Linde ensures a strong nervous system, calms you down and promotes your sleep. You can also use lime tea against flu and colds and for respiratory infections.

Nightcap against sleep disorders with pain

Nightcap is part of the poppy family, which also includes sleep-promoting agents such as poppy and the sleeping bulb. The use of nightcap is safe and helps with sleep disorders resulting in pain or cramps.

Passionflower against sleep disorders

The beautiful passion flower has a sedative and calming effect. Passionflower especially helps with sleep problems due to nervousness, anxiety, and stress, and can also be used by children.

Basil for overload

In addition to its positive influence on your digestion, basil is also effective for nervous weakness, intellectual overload, migraines and sleep problems of a nervous nature.

Californian poppy makes you fall asleep faster

It is less known here, but is therefore not effective against insomnia. The Californian poppy shortens your falling asleep time and therefore makes you fall asleep faster. California poppy is also widely used in homeopathic medicines for anxiety disorders, a common cause of sleep problems.

Other natural remedies for sleep problems include:

  • Lemons and bananas: help people with sleep problems. Fruit is rich in magnesium, a mineral that especially helps relax your muscles and therefore promotes your sleep.
  • Bread: all types of bread, especially brown bread, make you sleepy
  • Milk: a cup of warm milk will put you to sleep faster. After all, milk contains a substance that stimulates the production of sleep substances in your brain. This is also the case with honey (in your tea), almonds and with chicken and turkey.
  • Oily fish: tuna such as eel, salmon, halibut, tuna, mackerel, sardines, herring and anchovy are rich in vitamin B6 that stimulates the production of melatonin. Melatonin is a hormone that regulates your sleep and wake rhythm. Bananas and chickpeas also contain vitamin B6
  • Cherry juice: especially effective against chronic sleep problems
  • Whole grains: contain a lot of magnesium, a mineral that mainly relaxes your muscles and helps you sleep longer

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