Did you know that Portugal is one of the countries in Europe where people sleep the least and have the most problems associated with difficulty sleeping?
When it comes to sleep, the Portuguese urgently need to wake up to all the problems associated with poor sleep. Stress, anxiety, and more...
The Portuguese don't respect sleep and have poor sleep hygiene practices. We sleep later and for fewer hours than other Europeans, which, according to sleep specialist Teresa Paiva, helps explain the "very high levels of sleepiness" in the Portuguese population. In 2017, Portugal was the first EU country and the fifth OECD country to consume the most anxiolytics, sedatives, and hypnotics for sleep, and 40% of Portuguese people have experienced drowsiness while driving, working, or engaging in daily activities. Added to all this, we now also have more stress and anxiety problems—and, of course, more sleepless nights—combined with the COVID-19 pandemic.
According to the Portuguese Sleep Association, people who sleep less than six hours will certainly make up “more than half” of Portuguese adults.
A 2017 Infarmed study also noted that we are the OECD country where the most anxiolytics, hypnotics and sedatives are consumed — such a high use of medications that it immediately brings short-term problems: we want to get a good night's sleep and get rid of stress and anxiety, but, in reality, we are causing addiction and not treating the root of the problem, just 'sedating' it.
Furthermore, when we resort to this medication, our body begins to prioritize the metabolization and excretion of these substances. The body tries to rid itself of these chemicals during the night, through our kidneys and liver, instead of focusing on the essential metabolic functions of sleep itself.
How can you get to sleep without resorting to chemical medications? And what are the natural options for more restful sleep? We'll find out…
If you're one of those Portuguese people who spends hours staring at the ceiling or counting sheep until you finally fall asleep; if you wake up in the middle of the night, anxious, with a thousand thoughts in your head that won't let you sleep again, or if you wake up already tired and in the middle of the day need extra doses of coffee to stay awake, then this article is for you... now!
Why is sleep so important?
To get a good night's sleep, and help your body function healthily during the day, you need seven to eight hours of sleep per night.
During sleep, our immune system is strengthened, our cells are renewed, free radicals are neutralized and our memory is consolidated.
But the list of stimuli that absorb us all daily is endless. From excess caffeine, to the radiation and blue light we absorb from endless hours staring at digital screens that drain our energy and eyesight (computers, cell phones, tablets, televisions, etc.), to stress , to overtime and late work hours (and here, Portugal is once again among the worst on the list).
All of this harms our sleep and, as a consequence, increases anxiety, stress , harms mood and memory, our cardiovascular system, ages us, is terrible for those who want to lose weight, increases fatigue, contributes to hormonal imbalance, etc, etc, etc.
When sleep is poor, our entire lives are dragged down. And take this issue seriously, once and for all, for the sake of your health and happiness!
Stress = Anxiety = Sleepless nights… never again
Fortunately, there are several natural supplements that can not only reduce the symptoms associated with poor sleep but also treat the underlying problem. Consulting a specialist is essential, especially since supplementation varies depending on your sleep problems. Do you have trouble falling asleep or wake up frequently in the middle of the night? Or both? For each symptom, understand which supplement is most appropriate.
If sleep problems persist, or you suffer from a medical condition, seek professional help. We always recommend a naturopathic and natural medicine professional to ensure the most optimal treatment possible and that you find the best combination for you.
We can choose one of these options separately or several, but the best option is a supplement that contains several active compounds.
Any of these options are gentle and non-addictive. One suggestion is to take them with a chamomile tea 30 minutes before bed.
1. LAVENDER:
One of our favorites for sleep and anxiety. Perfect for you if you're one of those people who stays awake at night when you're worried.
2. PASSION FLOWER:
Improves sleep quality, promoting continuous sleep and feeling more rejuvenated upon waking.
3. ASHWAGANDHA:
Recommended for cases of fatigue and exhaustion. It improves cognitive function and immunity, as well as our resilience to stress.
4. 5-HTP:
5-hydroxytryptophan (5-HTP) is converted to serotonin in the brain, which helps calm you down and reduce nighttime awakenings.
5. MAGNESIUM:
Magnesium plays a role in all the chemical processes and reactions our body needs for a good night's sleep. It activates our parasympathetic nervous system (responsible for relaxing and calming us), regulates melatonin levels, and more. It even helps those with restless leg syndrome, which prevents restful sleep.
6. MELATONIN:
Melatonin is the most important substance for regulating sleep, and it's no coincidence that it's known as the sleep hormone. But despite being one of the most popular bedtime supplements, melatonin isn't for everyone. If you have trouble falling asleep, melatonin may be a good supplement for you. It's ideal for women with night sweats, a characteristic of menopause.
But no matter how good your supplementation is, no supplement will truly deliver the desired effect if you maintain sleep-damaging habits in your daily routine. So, follow these tips:
— At least an hour before bed, turn off or put away all technological devices , such as your cell phone. Staring at your smartphone's bright screen and exposing yourself to electromagnetic waves until you fall asleep is one of the worst practices you can do for a good night's sleep. Swap your cell phone for a good book.
— Avoid energy drinks and foods from the afternoon onwards (such as caffeine, green tea, alcohol, chocolate or any type of sweets).
— Exercise regularly . 20 minutes a day of a good walk, yoga, cycling… you don't know how good it would be for you!
Aromatherapy is one of the best ways to relax, relieve anxiety, and is a valuable aid before bed. Fill your bathtub with hot water and add a few drops of lavender essential oil, and forget about your troubles. Finally, enjoy a cup of chamomile tea!
—Keep a gratitude journal with you and make a habit of writing down by hand, at the end of the day or before bed, the reasons you were grateful that day. Go to bed with a clear head and a light heart.
Active Sweet Dreams 60caps - Salengei
