As a result of the pandemic that has plagued us since 2020, multiple psychological problems have been seen among the world's population, including uncertainty, anxiety, stress, depression, alterations in life patterns and alterations in the circadian cycle. This natural cycle of every human being refers to a multiplicity of patterns that evolve in our body depending on whether we are awake or asleep.

This cycle is so important that in 2017, the molecular description of how each cell in our body prepares to function differently, depending on the time of day and the amount of light, was the reason for the Nobel Prize in Medicine.

So when it is altered we have serious health problems and, according to WHO data, around 40% of the world's population has problems sleeping well.

Around 40 million Mexicans suffer from some type of sleep disorder, with women and the elderly being the most affected. Obesity, depression, diabetes, hypertension and Alzheimer's are frequently associated with insomnia, which in turn is a risk factor for accidents and increased mortality.

According to the WHO, 30% of daytime accidents are associated with lack of rest at night.

So it is VERY IMPORTANT to be able to sleep well and at least 7 hours each night (normally an adult sleeps between 7 and 9 hours)

Here I give you some tips to achieve it

CREATE YOUR SLEEP TEMPLE: When we go on vacation and in hotels they set the mood before going to sleep, have you noticed that they change the lights, play music, sometimes spread a light aroma and leave a small detail on your pillow? All of this helps prepare our brain to relax and induce sleep slightly. You can do the same in your room taking care of details such as: warm lights after 7 pm, ensuring a pleasant temperature, avoiding working and/or eating in your bed, which you should only leave for sleeping and having sex.

EAT LIGHT AND EARLY: The digestive system shuts down at 9 p.m., so it is suggested not to eat food two hours before to avoid stomach discomfort at night.

MEDITATE and/or practice YOGA: According to a study conducted at the University of Wisconsin-Madison, yoga stimulates every gland in the body, mainly the pituitary gland and the pineal gland, responsible for generating melatonin, necessary for sleep.

As for meditation, the night and sleep are a mirror of the state of your mind throughout the day. By remaining in a relaxed-alert state, falling asleep will be much easier, enjoying more rest and feeling full of energy when you wake up. If you have never done it, I recommend you download an app to guide you (there are many, even free ones in Spanish).

ELECTRICAL EQUIPMENT OUT OF THE BEDROOM: Blue light (short waves) inhibits melatonin, which means that the light from screens in particular and the waves emitted by electrical systems activate your state of alertness. It is suggested to turn off any electronic device and preferably not watch television at night (at least 2 hours before going to sleep).

LISTEN TO MUSIC IN THE RIGHT HZ: It is recommended to listen to music that generates 432 HZ (this means that 432 oscillations are generated per second, produced by the sound at that frequency). “The origin of the tuning in 432 is found in a numerical, mathematical and harmonic relationship and it is said that the earth finds its harmony in that vibration, listening to music in this frequency balances and elevates human energy. This number is related to sacred geometry and has in itself a harmonic pattern that is repeated, the number “9”: 4 + 3 + 2 = 9. These numbers are related to ancient cultures and civilizations such as those of Egypt, Greece, China, Tibet and India. For example, ancient Chinese bells and Tibetan bowls tuned to 432 Hz were found.”

TAKE A RELAXING BATH: The effect of hot water on your body relaxes it and helps you fall asleep. If you take a bath in a tub, I recommend adding a tub pouch that will make your experience more complete and satisfying. The herbs in the RELAX pouch will give you instant relaxation.

If you are in a shower, you can spray lavender oil in the bathroom.

READ SOMETHING BEFORE BED: Experts recommend reading about 30 minutes before bed (remember that it should be in dim, warm light), however, even 6 minutes of reading is enough to lower stress levels by 60% and relax muscle tension. The habit of reading is one of the best medicines for mental health and sleep hygiene.

HAVE A RELAXING DRINK: For obvious reasons it is not recommended to drink drinks with stimulants (caffeine) after 6 pm, some people even earlier, depending on the effect on your body. (Remember that chocolate and coke are stimulants).

There are specific herbal blends to stimulate sleep. Euro te Relax and Zero Stress contain a mix of herbs and flowers that work in synergy to help calm your mind.

We also have moon milks, which can help you sleep due to the natural properties of the herbs and because they are made with milk, they help increase the tryptophan necessary for the production of serotonin (the happiness hormone). Melatonin (the sleep hormone) is produced from this. Sweeten them with honey to enhance their effect even more.

SET A BEDTIME AND MAKE IT A RITUAL: By going to bed at the same time every day and having a rest routine before going to sleep, you prepare your mind for sleep. Make a ritual of this important moment:

Prepare your favorite warm drink to sleep with (any of our Moon Milks or if you don't want milk, Relax Tisane is a great option).

Remove your makeup, wash your face with warm water and apply your nighttime beauty products (I recommend trying our Camellia Sinensis night oils , they are delicious and effective)

Give yourself a massage or better yet ask your partner to give you one, use aromatherapy for your sleeping environment (lavender scent) either in a diffuser or with a Pillow Mist that will make your pillow smell delicious.

Put on some music at 432 Hz, dim your bedside lamp, grab your favorite book and read for a few minutes, now…

Let's rest!

If you want to know more, I recommend signing up for my course “Sleep Potions” where you will learn much more about how to achieve a good night’s sleep and receive all our Moon Milks.

Olivia Medina de Jönsson

Tea Master, EURO TEA