How to promote sleep: natural ways to get better rest

A good night's rest is one of the basic pillars of a healthy lifestyle. However, sleep problems are becoming an increasingly discussed topic. In the world of phytotherapy and natural methods, there are various approaches to regaining lost balance and peaceful sleep. In this article, we will therefore look not only at the causes of insomnia , but also at what really helps with insomnia .

Why do we have sleep problems?

One of the most common reasons why we may suffer from restless sleep is stress and a fast-paced lifestyle. Other possible factors include poor sleep hygiene, lack of physical activity, and an unbalanced diet. Whether you are dealing with sleep problems for the first time or looking for a long-term solution to insomnia, it is important to approach sleep holistically to determine which aspect of our lifestyle is most disruptive to sleep.

How to find out what works for insomnia?

In the field of phytotherapy, we have a wide range of herbs and natural extracts that can help with relaxation and unwinding before bed. The most famous include lemon balm, chamomile and valerian. If you are wondering what really works for insomnia , it is often enough to combine a regular bedtime ritual with suitable herbal teas or plant-based supplements. However, an overall focus on a healthy lifestyle and mental well-being is also important.

Insomnia during pregnancy – how to deal with it

The period of waiting for the arrival of a new family member can be associated with greater psychological stress and hormonal changes. Insomnia during pregnancy is therefore not uncommon. It is advisable to emphasize safe, gentle and natural methods that do not endanger the health of the expectant mother or the child. These include, for example, soothing herbal teas (e.g. lemon balm) or gentle relaxation techniques. However, if the difficulties increase, it is advisable to consult a specialist.

Tips to promote sleep:

1. Herbal blends: Quality herbal teas or tinctures can help relax the nervous system.
2. Regularity: Create an evening ritual that signals your body that it's time to sleep.
3. Exercise and fresh air: Taking a walk before bed helps calm the mind and make it easier to fall asleep.
4. Digital detox: Limit the use of electronic devices before bed.
5. Relaxation techniques: Yoga, meditation, or breathing exercises can relieve tension and stress.

Beware of stimulants in your diet!

Many people underestimate the impact of coffee, black tea, or energy drinks on sleep quality. It is advisable to avoid these stimulants at least 4-6 hours before bedtime so that they do not disrupt the natural process of falling asleep. If sleep problems persist for a longer period of time, you wake up repeatedly during the night, or you suspect that a more serious health problem is behind your insomnia, do not hesitate to consult a doctor or a specialized sleep laboratory. Proper diagnosis and professional guidance can often reveal the deeper causes of the problems and direct you to an effective solution. 

Quality and sufficient sleep is essential for mental and physical well-being. Whether you are dealing with a sleep problem for the first time or are looking for a long-term solution to insomnia, it is important to approach sleep comprehensively. If you are interested in natural supplements or herbs from quality sources, try our Sleep offer . Think about your body and give it the rest it needs.