The quality of sleep is essential to maintain our mood, to be ready to face stressful situations, to feel more energetic during the day and even to stimulate our immune defenses.
After a bad night you surely feel more tired, sleepy and have difficulty concentrating, and this is one of the side effects of "the new normal", when facing routine changes, anxiety, stress, physical and mental fatigue, there are so many things happening at the same time that falling asleep becomes difficult.
There are different types of sleep problems:
Inability to sleep through the night. Insomnia.
Fall asleep easily, but wake up constantly during the night.
Do not fall asleep easily at the beginning of the night.
Problems with jet lag, sleep desynchronization.
Do you identify with any of them?
We give you different solutions to improve your sleep quality, some of them related to your routine and others extra. Here are our tips and recommendations to face sleeping problems!
1. Habits to fall asleep:
Establish regular sleep schedules and daily physical exercise routines.
Avoid consuming alcohol, tobacco, coffee, tea, etc.
Avoid prolonged naps.
Eat a light dinner 2 hours before going to bed, avoiding heavy meals.
Eat foods that promote sleep such as bananas, sesame and chia seeds, whole grains, cherries and vegetables, as well as cocoa and milk containing tryptophan, an amino acid, melatonin resources.
Before going to bed, try not to engage in activities that can activate the body such as watching television, using the computer or cell phone, since LED lights and blue light prevent the formation of melatonin.
Always favor a quiet and dark environment.
2. Natural solutions through phytotherapy
In nature there are several plants that help us to treat insomnia such as Passionflower (passiflora incarnata) and Valerian (valeriana officinalis).
Passionflower (passiflora incarnata)
Passionflower is the plant useful to regain calm and serenity in periods of intense activity or stress. It contributes to physical and mental relaxation, preparing the body to fall asleep and find a quality and restful sleep.
Main properties:
Natural anti-stress
Calming and relaxing
Reduction of anxiety and nervousness
Physical and mental relaxation
Facilitates sleep
Helps to regain quality and restful sleep
Valerian (valeriana officinalis)
Valerian is traditionally used to help reduce nervousness and feelings of anxiety, especially in cases of sleep disturbances and during specific periods (professional overwork, occasional stress or fatigue). It is an effective plant when one wishes to relax and sleep better.
Main benefits:
Temporary reduction of nervousness
Calming and soothing
Stress reduction
Ease of falling asleep
Promotes sleep quality
3. Why choose a natural solution over synthetic solutions?
Sleep freely and without dependence thanks to plants such as passionflower, valerian, hops and California poppy + melatonin.
Did you know that melatonin is a hormone present in our body in a physiological way that decreases with age?
Melatonin is a natural hormone synthesized during the night from serotonin in the pineal gland, which controls the sleep cycle and is often called the "sleep hormone".
| Optimal melatonin levels ensure a good night's rest and daytime performance, as well as reducing the time it takes to fall asleep.
Here are our recommendations for every moment. Discover your best ally!
Do you find it difficult to fall asleep after a trip or jet lag? Arkosueño® Flashhelp to relieve the subjective feeling of jet lag by promoting sleep naturally.
Arkosueño® Flash is a fast-acting sublingual spray, one that is perfect for occasional sleep problems*, nighttime awakenings* or jet lag. An effective solution that you can take with you anywhere. Melatonin* and California poppy**.
If you have nighttime awakenings or have trouble falling asleep, then Arkosueño® Forte 8h will help you, thanks to its dual release action of melatonin and medicinal plants in 2 phases: Instant release (melatonin + valerian, passionflower) and prolonged release (Melatonin + California Poppy), which guarantees you 8 hours of deep sleep, in addition to waking up without drowsiness!
