{"id":345186,"date":"2014-05-10T09:00:51","date_gmt":"2014-05-10T01:00:51","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/10-natural-recipes-better-sleep-345186.html"},"modified":"2019-05-04T10:30:45","modified_gmt":"2019-05-04T02:30:45","slug":"10-natural-recipes-better-sleep","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/galerie\/10-natural-recipes-better-sleep-345186.html","title":{"rendered":"10 Natural recipes for better sleep!"},"content":{"rendered":"

Choose the right temperature:<\/strong><\/p>

\u201cTo fall asleep easily, the body temperature, and that of the brain, should first drop slightly,\u201d says Dr. Damien L\u00e9ger*, who directs the Sleeping Centre at the H\u00f4tel-Dieu in Paris. \u201cWhen it is too hot or you are feeling warm on a particular evening, a cool shower can help.\u00a0Remember to refresh the head rather than the body.\u00a0The ideal bedroom temperature is 19-20\u00b0C, so put on light clothing<\/a> and slip into bed, not overly wrapped up (a single blanket or quilt is ideal).\u00a0We also know that putting on socks during winter can promote heat exchange.\u201d A cool head and warm feet: a natural hot water bottle!
<\/em><\/p>

*Author of \u201cBien dormir, enfin!\u201d (Sleep well, finally!) <\/em>(First Editions).<\/em><\/p>

Enhance the contrast between being awake and asleep:<\/strong><\/p>

\u2026by avoiding rolling around in bed.\u00a0The advice of Dr Fran\u00e7ois Marchand*: only lie down when you really want to sleep, and instead shorten your nights, which create a sleep debt and hence enhances the quality of your sleep.\u00a0Avoid napping.\u00a0Do not stay in bed in the morning to compensate for insomnia.<\/p>

* Author of \u201cDes\u00a0nuits sans insomnie\u201d (Nights without insomnia)<\/em>\u00a0<\/em>(Albin Michel).<\/em><\/p>

A drop of essential oil:<\/strong><\/p>

Massage the solar plexus or the wrists with some essential oil<\/a>.\u00a0You can also pour it on a cotton ball and tuck it under your pillow (note: this should be avoided during\u00a0pregnancy).\u00a0The two recommendations of Christian Escriva, producer of biodynamic essential oils (EO) and organizer of courses*:<\/p>

\u2022 Petitgrain Mandarin essential oil:<\/em> \u201cIt contains nitrogen compounds (such as rose) which give a plump and rounded note to its fragrance. Almost overwhelming, it has an opiate and disconnecting effect.\u201d<\/p>

\u2022 Lavender essential oil:<\/em> \u201cThe higher the altitude at which the plant was harvested, the better it plays on the psychic and soothes the mind.\u00a0There are some wonderful Lavender essential oils harvested at 1800 metres. \"<\/p>

*www.helichryse.com<\/em><\/p>

St. John's Wort (hypercium perforatum):<\/strong><\/p>

\u201cIt works on our mental frameworks,\u201d explains Christian Escriva.\u00a0\u201cIt stimulates creativity and allows you to explore new options when seeking a solution to a difficult situation.\u00a0REM sleep is when we dream the most.\u00a0Today, we consider that during this phase, our brain, in full operation, then puts in some sort of order in connections.\u00a0The effects of the oil would boost this effect, but it is especially important not to take too much.\u00a0In hydrolate form: one teaspoon in a glass of water\" To take over a course of 15 days.<\/p>

Carbohydrates in the evening:<\/strong><\/p>

\u201cAbsorption of proteins causes an increase in body temperature.\u00a0However, it must fall for us to fall asleep easily.\u00a0Since dinner is often the only meal we eat as a family, we should find a compromise rather than skip the meal altogether,\u201d says V\u00e9ronique Liegeois, dietician.\u00a0Thus, opt for carbohydrates (such as rice, noodles and potatoes), fish rather than meat<\/a>, and eggs if they are not fried.<\/p>

Foods rich in magnesium and dairy products:<\/strong><\/p>

\u201cThese good neuromuscular relaxants,\u201d explains V\u00e9ronique Liege.\u00a0They include whole grains, bananas and chocolate<\/a>, and should be consumed during the day rather than at night.<\/p>

As for milk, it has the reputation of being sedative.\u00a0Yogurt, however, is more easily digested.\u00a0Avoid fermented cheeses like Roquefort and Munster, as they have stimulant effects.\u00a0Choose rather hard cheeses, such as cheddar,\u201d advises V\u00e9ronique Liege.<\/p>

Cooked fruits and vegetables:<\/strong><\/p>

The soup<\/a>\u00a0\u2008is perfectly adapted for this, and cooked vegetables are preferable to raw vegetables, which take longer to digest.\u00a0Avoid strong spices and excess vitamin C (in raw fruits).\u00a0Opt instead for stewed apples, peaches or pears.\u00a0Eat enough to satiate your hunger, and wait quietly an hour and a half to two hours before slipping into bed.<\/p>

The before-bedtime comfort rituals: <\/strong><\/p>

\u201cI cannot fall asleep without reading at least three or four pages of a good book<\/a>,\u201d said late French author Andr\u00e9 Gide.\u00a0A little poetry, three pages of an inspiring biography or a favourite book is sometimes just enough to change your view of the world and open the door to your dreams.\u00a0Spray on a little perfume, put on some hand cream, have a cool glass of water...succumb to your little habits; they help you sleep happy.<\/p>

An infusion:<\/strong><\/p>

\u201cIt is best not to mix too many plants at once, states Christian Escriva, who recommends either:<\/p>

\u2022 lime, soothing, with calming and anti-spasmodic properties, for neurogenic insomnia.\u00a0Two teaspoons per cup, brew for 5 minutes.\u00a0Consume a maximum of three cups per day, after meals.<\/p>

\u2022 verbena, digestive.\u00a0The officinale<\/em> variety is the most effective.\u00a0Otherwise, use sweet-scented verbena. Count seven grams per 250ml of water.\u00a0Soak the dry leaves in cold water for 10-15 minutes.\u00a0Boil for a few seconds.\u00a0Leave to infuse for 10 minutes. Three to four cups per day at maximum...<\/p>

Martine Azoulai\u00a0<\/em><\/p> ","protected":false},"excerpt":{"rendered":"

Here's how to fight insomnia, nocturnal awakenings or rising at ungodly hours...<\/p>\n","protected":false},"author":65,"featured_media":19989,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Take a look at how to fight insomnia, nocturnal awakenings or over thinking at night with our top 10 favourite ways to have a better sleep 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