Why is good sleep important? The benefits of phytotherapy
Quality sleep is vital for maintaining good physical and mental health in the long term. Nowadays, many people consciously or unconsciously suffer from sleep disorders (insomnia) that can have harmful repercussions on their overall well-being.
In this article, we will explore together the importance of getting enough sleep for our health, our recommendations for achieving it, and how phytotherapy (the use of medicinal plants) can help us without resorting to medication.
Paramount importance
Sleep plays a crucial role in growth, brain maturation, development, and the preservation of our cognitive abilities. It represents more than one-third of our lifespan.
Research indicates that reduced sleep time or deterioration in its quality can contribute to weight gain and obesity. Furthermore, ensuring the rest of the cardiovascular system during sleep is a major issue for prevention in the years to come.
During sleep, the body regenerates, repairs itself, and consolidates memories. When we get enough rest, our sleep contributes to:
- Strengthening the immune system,
- Improving concentration and memory,
- Regulating mood and preventing mood disorders
- Reducing the risk of chronic diseases such as heart disease and diabetes,
- Promoting healthy skin and a balanced metabolism.
Creating the conditions for good sleep
Beyond an environment conducive to sleep, with a quiet, dark, and cool room, here are some recommendations to promote quality sleep.
- Avoid stimulants after 4 PM. Coffee, tea, cola, and vitamin C delay falling asleep and increase sleep disturbances.
- Turn off screens in bed and prefer reading.
- Practice relaxation techniques such as meditation, deep breathing, or yoga.
- Create your evening routine by adopting regular sleep schedules.
- Recognize sleep signals (yawning, itchy eyes).
- Waking up at the same time every day, including weekends, has a synchronizing effect on the sleep-wake cycle.
- Boost your wakefulness with bright light, stretching exercises, and a full breakfast.
- Avoid physical exercise in the evening, especially before going to bed.
- Rest in the early afternoon. Just close your eyes for 5 to 20 minutes while relaxing your body.
- Avoid alcohol and tobacco in the evening. Nicotine delays falling asleep, increases nocturnal awakenings, and makes sleep lighter. Alcohol has a sedative action but promotes sleep instability with frequent proven nocturnal awakenings, and is a source of insomnia.
Phytotherapy and its benefits
This is a traditional natural solution for finding quality restorative sleep. Phytotherapy, also known as "plant-based medicine," can be beneficial and help you sleep better, preventing insomnia.
In the case of sleep disorders, it offers natural alternatives to sleeping pills and medications, promoting restorative sleep without undesirable side effects. Medicinal plants used in phytotherapy are rich in natural compounds such as flavonoids and terpenes, which have relaxing, anti-stress, and soothing properties.
Using chamomile
Chamomile is one of the most popular plants in phytotherapy for promoting sleep. It has been used for centuries for its soothing, anti-stress, and relaxing properties. Chamomile contains flavonoids, such as apigenin, which interact with brain receptors, thereby promoting a feeling of calm and relaxation. Before bedtime, consuming this plant helps reduce anxiety and promotes deep, restorative sleep. A natural remedy for insomnia.
How to prepare chamomile tea?
Preparing chamomile tea is very simple and can be an excellent habit to adopt in the evening. Here is a practical recipe for preparing chamomile tea:
Ingredients
> 2 tablespoons dried chamomile flowers
> 330 ml hot filtered water (not boiling)
> Depending on your taste: honey or lemon to sweeten or flavor
Preparation
1. Place the dried chamomile flowers in a cup with an infuser,
2. Pour hot water over the chamomile flowers,
3. Let steep for about 5 to 10 minutes,
4. If desired, add honey or lemon to sweeten or flavor the tea,
5. Remove the chamomile flowers and let cool,
6. Enjoy your tea.
Use of essential oils
Certain essential oils, such as lavender oil, can also be beneficial for promoting sleep. You can use them in diffusion, by adding them to your bath or by applying them to your skin after diluting them in a vegetable oil such as nigella or argan.
Conclusion
Good sleep is truly essential for maintaining good physical and mental health. Phytotherapy offers a natural approach to promoting quality sleep, avoiding potentially harmful and addictive sleeping pills. Chamomile teas are particularly appreciated for their soothing and relaxing properties, thus contributing to peaceful sleep. Do not hesitate to integrate this practice into your evening routine.
Discover our Célestea Night organic infusion and our chamomile flowers.
Source : Sleep, a notebook to better understand, the 5 unexpected benefits of chamomile