That's it, it's back to school. And with it comes a lot of new projects, good resolutions... and a good dose of stress, especially this year. Will the kids be able to go back to school as planned? Will you have to go to the office? As a result, you can spend hours thinking about it and have a hard time falling asleep.
Unlike chronic insomnia, which may require medical treatment, temporary sleep loss is usually quite treatable with natural remedies and a little patience. Here is an overview of the best natural tips to get rid of insomnia and face the new school year in top form.
Insomnia (chronic or occasional) is almost always the result of two factors: a disturbance in the rhythm of sleep - falling asleep too late, for example - and an increase in anxiety. To combat this perfectly normal anxiety in a context of uncertainty, more and more of us are turning to meditation.
During the lockdown, thousands of people logged onto Lili Barbery-Coulon's(@lilibarbery) Instagram account each day to meditate with her for a full hour. Okay, we know that an hour when you're not confined is complicated, but try to devote 15 minutes a day to meditation, at least at first.
And if you don't know where to start, use an app like Little Bamboo which offers a multitude of guided meditations to learn to let go.
The art of yoga
You've probably already tried a downward dog or a sun salutation, but yoga is so much more than that. For your insomnia problems, avoid dynamic yoga (vinyasa) and opt for a moving meditation or breath work method - like yin yoga, a restorative yoga where each posture is held for several minutes.
Again, don't hesitate to turn to an app or YouTube videos for inspiration: we love Yoga with Adriene (and we're far from alone)! Ideally, try to practice 20 minutes of yoga before bed, and one or two longer sessions during the week to stay in shape.
Get back into a rhythm
As we said earlier, if stress is the enemy of sleep, don't forget to reset your biological clock. On holiday, we tend to go to bed later and the return to the September routine can sting a little.
You probably know the tips for getting a better night's sleep: avoid screens before bed, set aside some quiet time to read or meditate... But that's not always enough in times of stress. If you keep tossing and turning in bed for hours on end without finding sleep, technology can actually become a great ally.
Disconnect all your notifications and turn to dedicated apps, like Calm, which offers an array of guided meditations, beautiful stories, pink noise - deep, low sounds like rain, perfect for falling asleep - and even ASMR. And if that doesn't work, feel free to get up and do something quiet in another room and return to your room when Morpheus calls (finally)...
Essential oils are a natural remedy that cannot be ignored, and they are also ideal for finding sleep. Our favorites? Lemon (citrus limonum) essential oil, which calms, or fine lavender (Lavandula angustifolia) for its relaxing and soothing properties.
Use essential oils to create a bedtime ritual, essential to restore a natural sleep rhythm. The choice is yours: diffusion (about 20 drops in an electric diffuser), pillow mist to spray before bed or even a bath. Add a few drops of essential oils to Epsom salts and relax for 15 minutes, just before getting into bed.
Another natural option for relaxation is valerian root (easy to find in pharmacies or organic stores). Often referred to as "nature's valium," valerian has been used since the dawn of time (or at least 2,000 years ago) for its effects on sleep and stress. Often sold in capsule form, it is taken at bedtime (one to two 500 mg capsules) or in the form of diluted drops to treat anxiety (20 drops diluted in hot water, five times a day.) But if you're a fan of a little herbal tea before bedtime, that's also an option... unless you're the type of person who gets up several times during the night to go to the bathroom!
Do you have a light sleep that prevents you from falling asleep easily or wakes you up at the slightest opportunity? Find our advice on how to sleep well in the noise. And if sleep is decidedly slow in coming and you don't meet your quota of hours, treat yourself to a lie-in, and a breakfast in bed, which will put you in a good mood to survive a difficult day.