Insomnia is an increasingly common enemy. Men and women of all ages happen to turn around and around in bed without falling asleep. Does it happen to you, too? It is not always essential to resort to drugs to fall asleep, very often some attention and natural remedies are sufficient. Try one of these 8 listed below before going to bed and find out which one is right for you!

Exercise

Walking or cycling, exercise during the day and a sport in the evening help to tire the body, as well as producing endorphins and serotonin, predisposing us for night rest. Physical activity trains the body and relieves muscle tension and leaves a feeling of well-being.

Hot evening bath

It would seem grandma's advice, but it always proves very effective. Relaxing with a nice hot bath, filling the tub with boiling water, perhaps with scented salts, relaxing essences and some candles, is good for the body and the spirit. If you do not have a bath, even a hot shower in the evening loosens the stress accumulated during the day and loosens stiff muscles. Eye of the choice of the bubble bath, the smell also plays its role well!

Self-massage

After the bath, or after the shower, another good advice is to massage your body starting from the feet and proceeding on legs, stomach, shoulders and arms, with sweet almond oil combined with lavender essential oil, or chamomile. A sweet treat to lead yourself to relaxation.

Atmosphere

The bedroom should be cozy, well ventilated, with a soft atmosphere, soft colors and curtains that let the light filter in the morning. Mattress and cushions must offer comfort and ease, otherwise they must be changed and chosen paying the utmost attention to their psychophysical needs. Marion has thought of everyone's sleep and has chosen to bring in its range of products, only 7-zone mattresses that perfectly accommodate the weight of any user. For the most demanding customers a new mattress concept has been introduced that allows to customize the desired degree of rigidity through the use of additional latex sheets of SUPER SOFT – EXTRA FIRM – GEL. Click here for more info.

Music and reading

Reading a good book that makes you travel with your imagination and distracts from everyday worries, or devoting yourself to listening to relaxing music, are activities that bring extraordinary benefits to our sleep. It will seem like going back to being a child, when we fell asleep listening to a fairytale or the sweet lullaby sung by mothers. Music and reading influence rest and improve dreams.

Meditation

Disciplines such as yoga, meditation and prayer, promote relaxation and inner peace, so they are especially indicated in case of anxiety and worries that lead to nightmares and sleep disorders. Before falling asleep it would be better not to think about the negative events of the day, but to visualize images of places, people and activities that we love, a happy memory, a beautiful experience. This will accompany you in the dream world with a smile.

Beneficial herbs

The herbal tea in the evening combines sleep and gently promotes relaxation. There are various plants with soothing and hypnoinducent beneficial properties that can be consumed in the form of infusions, herbal teas, in phytotherapic compounds in capsules or in drops. The relaxing plant par excellence is chamomile (Camomilla matricaria), always used to calm down and alleviate pain and intolerance. The lime tree (Tilia tomentosa) has a mild sedative effect, relieves tension, calms nervousness and headaches, promoting sleep. Hawthorn (Crataegus oxycantha) also has a sedative effect on the nervous system and also acts as an antispasmodic. Melissa (Melissa officinalis) relieves various disorders of the nervous sphere, from headaches to exhaustion, from anxiety to insomnia. The Hypericum (Hypericum perforatum), also known as St. John's Wort, has calming and relaxing potentialities, as well as helping in case of depression and anxiety and the passion flower (Passiflora incarnata) acts on the central nervous system, calming the palpitation in case of anxiety and stress; helps you to get to sleep easily without having daytime sleepiness. To sweeten it all up, prefer honey, it also combines sleep.

Some things to avoid

To reconcile sleep it is good to avoid watching television until late at night, as well as being at the computer or continuously viewing your smartphone. The blue light and the electromagnetic waves of these devices disturb the brain waves, altering sleep. Another very important thing is to reserve the bed only to sleep, do not eat, watch TV or phone in the room, etc. Finally avoid alcohol, coffee, chocolate and energizing drinks since the afternoon.