The right reflexes to fall asleep faster

Insomnia, nocturnal awakenings, anxiety and stress... Many of you experience (and especially suffer from) sleep disorders. Discover our advice to fall asleep more quickly, have real restful nights and thus increase your daily serenity.

The role of melatonin, the sleep hormone

La melatonin, also called the sleep hormone, is a hormone secreted by the brain between 22 p.m. and 7 a.m., peaking around 3-4 a.m. Melatonin is made from serotonin, the precursor of which is tryptophan, an amino acid found in certain foods such as brown rice, bananas or legumes. Controlled by our biological clock, the secretion of melatonin can be disturbed by a number of elements: blue light emitted by screens, stress and anxiety, aging ... and lead to the appearance of sleeping troubles such as insomnia or nocturnal awakenings.

How to fall asleep faster?

Adopt a healthy lifestyle

For sleep well it is essential to recall certain recommendations that you are certainly familiar with, but which are essential for promote sleep and restful sleep! On the plate side, avoid foods that are too rich, alcohol and caffeine during dinner, and favor them foods rich in tryptophan to facilitate the secretion of melatonin.

Practicing regular physical activity, gentle to moderate, will also offer you many benefits on the balance of your mood as well as on the reduced stress and anxiety, often felt in this period of health crisis! Finally, if you work late or like binge-watchering series, set an alarm clock to mute all screen exposure. 1 hour minimum before bedtime. Also move your smartphone away and prefer to read a good book to help relaxation and find sleep more easily.

Test method 4 7 8

Very trendy in recent months, relaxation techniques and breathing also help to relax and naturally promote sleep. Developed by Andrew Weil and inspired by yoga, the method 4 7 8 consists of performing a conscious breathing exercise to be practiced to quickly eliminate any feeling of stress and achieve an optimal level of relaxation for fall asleep quickly.

While lying down, touch your palate with the tip of the tongue at the level of the upper incisors. Exhale through your mouth all the air in your lungs then close your mouth while inhaling through your nose, counting to 4.

Then hold your breath for a count of 7, then breathe out all the air through your mouth for a count of 8. Repeat this exercise 3 times and observe the results on your body.

Discover CBD and its anti-stress benefits to fall asleep faster

To help you fall asleep faster, CBD is a natural and non-addictive solution. By acting directly on the CB1 and CB2 receptors which help regulate the nervous system, CBD molecules help reduce stress and anxiety and encourage muscle relaxation. More relaxed, you will find sleep more quickly in addition to the other tips indicated above.

The benefits of CBD for anxiety and sleep have been noted in particular by several studies carried out in recent years *. It would also facilitate the alternation between the different sleep cycles, and to lengthen its duration.

CBD can be used in several ways: by infusion or in the form ofCBD oil in sublingual application.

References :

Cannabidiol in Anxiety and Sleep: A Large Case Series, Scott Shannon, Nicole Lewis, Heather Lee, Shannon Hughes - Perm J. 2019; 23: 18-041. doi: 10.7812 / TPP / 18-041.