Hello, slept well? Oh no! What a s… night! There’s no point in me going to bed early, and waking up in the middle of the night and going around in circles. Then the next day is worse!… If, like my husband, you know restless nights, here are some tips and dietary supplements that could improve the quality of your sleep capital.
Above all, and often for any type of hassle, the causes are rarely unique. They are often the accumulation of several conditions that degrade the quality of our nights. Think about what prevents you from sleeping, you will definitely find several reasons. If you find few or not, here are some tips that can help you.
Rule number 1 Sleep Capital: keep the primary role of a room which is to rest.
When we enter our room, unconsciously we pass the message to our brain to rest. If our room is filled with objects that have nothing to do with sleep, then the message is blurred! So no electronic equipment to avoid any lights or disturbing sounds, and especially no game console or television!
Rule number 2 capital sleep: prepare mentally and physically for the sleep phase.
Obviously if we just danced techno 5 minutes earlier, we can imagine that we will have trouble calming down and falling asleep in a short time. It is often advisable to:
- Avoid screens at least 1 hour before sleep. This is an opportunity to spend more time reading. Why not go to bed earlier and reopen an abandoned book. Of course avoid readings on the screen of his phone. A simple book, magazine, or Kindle with adapted screen will be preferable. A meditation or yin yoga session helps to release tensions and therefore is also ideal as a transition.
- Avoid eating just before bed.
- Avoid active sports 3 hours before bedtime. The adrenaline accumulated during the sports session awakens the body and mind and therefore the desired effects are opposite.
Rule number 3 capital sleep: help your body relax through dietary supplements:
1-Marine Magnesium
Irritability, anxiety, we get upset for a nothing, cramps, eyelids that jump, untenable children in the evening or who can not concentrate. All these reactions are signs of magnesium deficiency.
Magnesium is an essential element in many reactions in the body (more than 300!) and localized mainly in cells (bones, muscles, red blood cells, soft tissues …) : it contributes in particular to reduce fatigue, maintain nervous balance, the normal functioning of muscle contraction, good energy metabolism, the integrity of the frame and the dentition.
- Only one tablet per day is enough, synergy of marine magnesium (80% NSV), vitamin B6 (100% of NSV) and B5 (30% of NSV), and taurine:
- Vitamin B6: It helps to reduce fatigue as well as the proper functioning of the nervous system.
- Vitamin B5: It also helps to reduce fatigue and increase resistance to stress.
- Taurine is an amino acid derivative that helps to “fix” magnesium in cells.
*VNR: Nutritional reference values.
2-Noctirev Melatonin Spray to Prepare Your Sleep
- NOCTIREV SPRAY contains melatonin which helps to reduce the time to fall asleep (active in 30 minutes) and also helps to mitigate the effects of jet lag if necessary.
- Also known as the “sleep hormone,” melatonin is naturally made by the brain at night. It is here dosed at 1.9 mg for 3 sprays.
- Its liquid presentation in spray allows optimal absorption at the level of the oral mucosa. Indeed, melatonin is poorly absorbed when it passes through the digestive system. The formula is enhanced by karlia, which contributes to good sleep and optimal relaxation. The orange blossom completes this formula. Blackcurrant taste.
3-Sommeil Bio Restorative Nights
- SOMMEIL BIO is ideal in case of restless nights or night awakenings.
- Soothing action of passionflower for calm sleep.
- Action on the quality of sleep thanks to valerian for restorative nights.
- Organic, without habituation, without preservatives, without artificial flavor and without coloring.
- 2 capsules per day with a glass of water, preferably 30 minutes before bedtime.
4-Serenine Anti-Stress
- SERENINE is ideal in times of stress or overwork, in case of anxiety or agitation.
- Rhodiola helps the body to resist to different stresses (physical and psychic) and improves mood. It is particularly useful for coping with overwork and optimizing cognitive functions in situations of stress and fatigue.
- Plant made for “modern times”, leligium promotes, just like passionflower, relaxation.
- 1 capsule morning and noon, or 2 capsules per day, to be taken with a large glass of water.
5-Safizen Bio Positive Mood
- Ideal for mental well-being, SAFIZEN® contains an organic saffron extract obtained by a patented extraction process. Guaranteed 100% true, 100% sargol (red and noble part of the spice).
- Saffron helps to keep a good mood and feel good. It promotes emotional balance.
- 2 tablets per day before breakfast.
As a summary, remind the 3 rules if again you find issues in your sleep. Keep the primary role of a bedroom which is to rest. If needed, reorganize your room accordingly. Then prepare your body and mind for a good sleep. Instead of screens, think of reading a book or it is the opportunity to start meditation or yoga. If you are interested, several articles are available in this blog. You can start with What are the benefits of yoga? for example. Finally, if still needed, note that some supplements can support you on your everyday life. Well followed, surely your sleep capital will improve.
Also do not hesitate to contact us for more information on the supplements mentioned above.
Take care of yourself, no one will do it better than yourself. 😉
