Sleeping well is essential for our physical and mental health. Quality rest improves concentration, strengthens the immune system, and balances mood. However, many people have trouble falling asleep or staying asleep throughout the night.

What many of these people don't know is that there are home remedies for sleeping soundly, as well as natural solutions and practical tips. We'll tell you all about them at Orissens!

Why do I have trouble sleeping?

There are many reasons why a person may have trouble sleeping through the night. From external factors to physical or emotional conditions, identifying the cause is the first step to solving it.

Some of the main problems affecting sleep include:

1. Stress and anxiety: Daily worries can make it difficult to relax your mind enough to fall asleep.
2. Poor sleep hygiene: Irregular schedules or unsuitable environments negatively affect the quality of rest.
3. Excessive screen use: The blue light from electronic devices inhibits the production of melatonin, the sleep hormone.
4. Consumption of caffeine or heavy foods: These stimulants can keep you alert even when it's time to sleep.
5. Hormonal changes: Stages such as menopause or hormonal imbalances can disrupt sleep patterns.
6. Unsuitable environment:  Noise, light, or extreme temperatures make it difficult to relax.
7. Sleep apnoea or chronic insomnia: These medical conditions require professional attention to be treated properly.

Understanding what is causing your difficulty sleeping can help you choose the most appropriate and personalised remedy.

How to sleep soundly with home remedies

Home remedies for sleeping soundly can be a simple and natural solution for enjoying deep rest. Below, we share some effective strategies that you can apply to your daily routine. Because at Orissens, we care about your wellbeing!

Try relaxation techniques

Relaxation techniques help calm the mind and prepare the body for sleep. Some options include:

1. Deep breathing:  Inhale slowly through your nose, hold your breath for a few seconds, and exhale through your mouth. This exercise lowers your heart rate and relaxes your muscles.
2. Guided meditation: Listen to audio recordings or use apps designed to induce relaxation. Spending 10 minutes a day meditating can transform the quality of your sleep.
3. Muscle progression: Tense and relax each muscle group, starting with your feet and working your way up to your head. This technique helps release accumulated tension.

Create the right environment for sleeping

A peaceful and comfortable environment is key to getting a good night's sleep. Make sure you:

1. Keep the room dark and quiet. Consider using earplugs or a white noise machine if you live in a noisy area.
2. Use blackout curtains or an eye mask to avoid light interruptions.
3. Set the room temperature to a comfortable level (approximately 18-20°C). Extreme heat or cold can disrupt your rest.
4. Choose comfortable bedding and a suitable mattress that supports your posture well.

Establish a routine

A regular schedule helps your body recognise when it is time to sleep. Try:

1. Go to bed and wake up at the same time every day, even on weekends. This regulates your biological clock.
2. Create a relaxing bedtime ritual, such as reading a book, listening to soft music, or taking a warm shower. These activities signal to your body that it is time to rest.
3. Avoid long naps during the day, as they can interfere with night-time sleep. If you need a nap, limit it to 20-30 minutes.

Watch what you eat before bedtime

What you eat at night can affect the quality of your sleep. Avoid:

1. Heavy or spicy foods, which can cause indigestion.
2. Caffeine and energy drinks, especially in the hours before bedtime.
3. Refined sugars, which can cause energy spikes.

Opt for light foods rich in tryptophan, such as:

1. Bananas: They stimulate the production of serotonin and melatonin.
2. Almonds: A good source of magnesium, which promotes muscle relaxation.
3. Oats: Rich in melatonin, they help regulate sleep.

Avoid using your mobile phone

The blue light emitted by screens can interfere with the production of melatonin, the sleep hormone. Switch off electronic devices at least 1 hour before bedtime and opt for activities that do not involve screens, such as writing in a diary or reading a physical book.

Natural products for a good night's sleep

If you need additional support, natural products can be a great help. Here are some options:

Try Orissens Sleep and Relaxation

Orissens Sleep Forte is a double-layer tablet that combines fast-acting sleep induction with slow-acting sleep maintenance to help you stay asleep throughout the night. Its formula includes natural ingredients such as magnesium and vitamins B6 and D, which are essential for restful sleep.

Orissens Sleep Drops are another excellent option. Their drop formula makes them easy to take and allows you to adjust the dose according to your needs. They are ideal for those who have trouble relaxing before bedtime or need extra support on particularly stressful days.

Herbal teas for sleep

Herbal infusions have soothing properties that promote sleep. Some of the most recommended are:

1. Chamomile: Helps relax the nervous system.
2. Valerian: Known for its natural sedative effects.
3. Lavender: Reduces anxiety and promotes deep sleep.
4. Passionflower: Excellent for treating mild insomnia.

Take them about 30 minutes before bedtime to maximise their effects.

Other products

In addition to Orissens products, there are other natural supplements such as melatonin drops or tablets, lavender essential oils for aromatherapy, and special pillows that promote proper posture. Combining different solutions can help optimise your results.

Are you still having trouble sleeping?

If you have tried several remedies and are still having difficulty sleeping, consider consulting a doctor or sleep specialist. They will be able to identify underlying problems, such as sleep disorders or hormonal imbalances, and offer you personalised solutions.

What can you take to fall asleep in 2 minutes?

Some natural supplements, such as melatonin or valerian tea, can help you fall asleep quickly. Combine them with relaxation techniques for best results.

What drink is good for sleeping?

Herbal infusions such as chamomile or lavender are excellent options for relaxing the body and preparing the mind for rest.

Why do I wake up in the middle of the night?

This may be due to stress, poor sleep habits, or conditions such as apnoea.

Identifying and addressing the cause is key to getting a good night's sleep.

With these tips and products, you can improve your sleep quality and get the rest you need. Remember that Orissens is here to support your well-being at every stage of your life!