1) Drink herbal teas, herbal teas
The chamomile, lemon balm, hops, the flower of the Passion, etc.. are presented as teas and infusions with sleep-promoting properties. You will often find them in tea blends “to find sleep. Make sure you prepare teas or infusions for at least 20 minutes to get all benefits as simply soak a bag of chamomile in hot water for 5 minutes (for example) does not remove enough of herbal extract to obtain a advantage to the organism.
Although their effectiveness has not been proven by large studies, lots of experts do not doubt that drinking herbal teas or herbal teas can make some people sleep better. Drinking a hot liquid as a tea or infusion (as well as hot milk, see # 1 above) before going to bed can produce numbness in the generation of body heat.
But be careful, if you drink too much fluid in the moments before going to bed earlier, you may go back and make the toilet at night. A cup of tea, or hot tea at bedtime might be worth it … if you have a bladder that can hold (you do not have to wake you up at night).
2) Natural Supplements (but not all)
There are numerous counter supplements designed to facilitate sleep. According to a 2006 study, more than 500,000 French had tried complementary or alternative therapies such as these, and more than half reported that their insomnia has greatly diminished.
However, no rigorous scientific study has proven that these supplements work better sleep. There are however some exceptions, such as valerian root or root or burdock root, which seem to help improve sleep quality with rare and mild side effects (such as stomach problems). Do not waste your money on any natural supplement for better sleep, and take only supplements valerian root or burdock (even beet root) as a priority.
3) Drink half a glass of wine before bed
Although a glass of wine might help you sleep, drink too much alcohol can wake you up at night. One theory is that too much alcohol suppresses the sleep phase when you have “rapid eye movement (a phase called” paradoxical sleep “), a very important to sleep well at night.
If you tend to drink twenty glasses of alcoholic drinks per week, reducing consumption to three drinks total per week may have significantly improved the quality of your sleep. So drink wine in moderation at most a half a glass per night. Also avoid drinking during the hour before bedtime.
4) Drink less caffeinated beverages
Caffeine affects everyone differently, so if you are sensitive, it might be worth trying to reduce consumption of caffeinated beverages (eg not drinking coffee in the morning). Caffeine can delay sleep onset, reduce the duration and depth of your sleep. Caffeinated drinks are not limited to cups of coffee, but also soft drinks, teas and chocolate (chocolate also contains an exciting molecule to avoid if you want to sleep, theobromine).
Our ability to excrete caffeine decreases with increasing age, so that you can tolerate four cups of coffee a day when you were 20 years you will probably reduce to 1 cup per day than when you are forty or more.