Insomnia is an ailment that affects nearly 20% of the adult population. The main causes of this disease are psychological. These include stress, anxiety and depression. In addition, the disease is manifested by a decrease in the quality and quantity of sleep. Fortunately, today there are natural remedies and treatments to fight once morest this evil. Discover here some effective solutions to sleep peacefully when you are a young parent.
Go to bed on a regular schedule and watch screens sparingly
To solve the problem of sleep deficit, it is not simply necessary to buy a bed which offers you the maximum comfort. You must also learn to respect the hours of sleep and getting up. The principle is valid even on weekends and during holidays. On your bed, you can read a book or a magazine. Also favor quiet spaces. Finally, try to sleep in the dark and at the right temperature.
It has been scientifically demonstrated that the blue light emitted by tablets and smartphones disrupts the biological clock. It also interferes with the development of REM sleep. For information, REM sleep is the most restorative sleep phase of your nights. Thus, to no longer suffer the harmful effects caused by lack of sleep, it is recommended to banish connected devices from your bedroom.
Have an adapted diet and practice sport at the right times of the day
For a young parent, diet has a big role to play in combating sleep deprivation. To this end, avoid too large meals in the evening. Digestion of these may prevent you from falling asleep peacefully. Similarly, avoid consuming stimulants as much as possible less than 7 hours before going to bed.
When you don’t get enough sleep, exercise is a good way to fight insomnia. However, physical activity should be practiced a little before bedtime. This will allow your body to return to calm at bedtime. Before sleeping, you can also take a good shower or a hot bath.
Use chamomile essential oil
Chamomile essential oil is also known as Roman chamomile. It is also a very effective solution that you can use to sleep better. Chamomile essential oil stimulates the relaxation and sleep system. That is, the parasympathetic nervous system.
To use it, place the cap of the essential oil bottle under your nose. Next, practice “snorer breathing.” This consists of:
- Empty the lungs well,
- Inhale through the nose for 4 counts,
- Exhale through the nose for 4 counts,
- And stay with empty lungs for 4 beats.
The exercise should be repeated for regarding ten minutes. On the market, chamomile essential oil costs around €20 for a 5ml bottle.
Take melatonin
If you have a habit of waking up too early or falling asleep too late, melatonin can be very helpful. In 2010, a study was published in the journal Sleep. According to the results of this, we note that the time to fall asleep has decreased by 23 minutes. As part of this tip, simply take 2 to 4 mg of melatonin in the evening.
The ideal time to take it is half an hour to 1 hour before bedtime. Melatonin can be prescribed by the doctor or purchased as a dietary supplement. These are generally dosed between 1 and 2 mg per tablet. The cure can last regarding 3 weeks. However, it can be renewed if necessary.
Use other medications
Before taking medication, it must have been prescribed by a doctor. In reality, some medications may be contraindicated, especially when taken with other treatments. In this case, they can cause side effects among which there are:
- The sleepiness ;
- Memory problems;
- The addiction.
Medications are therefore useful for transient insomnia. They are not the basic treatment for insomnia. Sometimes it may be necessary to take sedative antidepressants. These do not produce dependency.
Ultimately, to combat sleep deprivation as a young parent, you can resort to the solutions shared above.
