Tranquil sleep

Sleep hygiene is the way to improve quality of life and have quiet nights. We have natural products to support you on this journey

Having a good night's sleep is much more than moments of rest, sleeping well is important for physical and emotional health. This is the way to improve quality of life. This journey can start with good habits, better known as sleep hygiene. 

Tips to have quiet nights

There are different ways to improve sleep quality and ensure a restorative rest, such as decreasing screen time. Check out habits to ensure a peaceful and relaxing sleep. 

Try to lie down and wake up at the same time

This practice influences the body and mind to slow down or awaken at set times. Try to maintain consistency in this routine, even if it means reducing the amount of sleep. If by chance you lie down earlier than normal, it is recommended to still wake up at the usual time. Similarly, if you sleep late and consequently lose a few hours of sleep, it is advisable to maintain regularity and still arise at the usual time.  An important observation to note is the amount of rest hours needed to wake up and operate with abundant  energy. 

Avoid alcoholic beverages at least four hours before bed

Although alcohol can initially induce drowsiness, its presence in the body can decrease the quality of sleep, turning a quiet night into a period of hectic dreams and difficulty achieving a state of full relaxation and efficient healing.

Prefer lighter meals in the evening

Prioritize lighter meals at night. Foods high in sugar, fats, fried foods, and spices can interfere with rest. Avoid eating these foods at least four hours before bed. If you feel hungry during this time, eat lighter snacks.

Keep cell phone away from bed

The light emitted by cell phones and electronic devices acts as a stimulus to the brain. This luminosity interrupts the natural process of relaxation of the body at dusk, as it incites to remain awake, impairing the prospect of a peaceful night’s sleep. If you use your phone as an alarm clock, it is recommended to place it on the bedside table or elsewhere, with the screen facing down and notifications disabled. 

Experience ambient sounds

Bet on continuous, smooth sounds. It can be the noise of the fan, the ambient humidifier or a small speaker, with low volume, playing nature sounds. 

Extra tip!

Use Integrative Wellness products that support sleep. In our online store you can find natural products that help you sleep better. All this respecting the planet Earth, humanity and science. 

The Base Collective Little Organic Sleep Spray Camomile and Lavender Spray

Soothing pillow spray with lavender scent that will help you plunge into the land of dreams in a snap.

Ora Profound Sleep Oral Powder

Powerful combination of magnesium glycinate and soothing herbs to relax the mind, helping you fall asleep easily, stay asleep longer and wake up feeling refreshed. Made with lemon balm, blue chamomile and passion fruit flower, traditionally used in Western herbal medicine to support healthy sleep patterns.

IMUNI Sleep + Mind Balance

To relieve symptoms of mild anxiety and stress. Supports healthy sleep patterns, relieving insomnia.

 Raw Medicine Magnesium Wellness Soak Calm & Relax

Relaxes nerves, softens muscle fatigue and replenishes mineral levels.