The pandemic has worsened the quality of our night-time rest, eroded by anxieties and worries. Here is the path to follow to sleep well and rediscover a restorative night's sleep.
Sleep is fundamental to wellbeing. A good night's sleep relaxes us and helps restore physical and mental energy — but that's not all. Sleep boosts our immune defences, which we all know to be of primary importance at this time. Since the pandemic, the quality of sleep among Italians has worsened. This is shown by research from Assirem Ets, the Italian association for research and education in sleep medicine. Carried out on a national sample of more than a thousand people in May 2020, the study revealed worrying data. Comparing the period before and after the emergency, those interviewed reported finding it much harder to fall asleep (half of the sample), experiencing frequent night-time waking and poor sleep quality — in these cases too, figures had doubled. What can be done, knowing that sleeping well is essential for maintaining physical and mental balance, as well as for strengthening our immune defences?
First and foremost, the main rules for sleeping well should be kept in mind, knowing that the foundations are laid during the course of the day. Eating a light dinner, so as not to be burdened by digestion during the night hours: ideally, dinner should be eaten three hours before going to bed. Beware, too, of alcoholic drinks that "make you drowsy" but actually encourage night-time waking. It is also important to approach bedtime with a more relaxed pace, perhaps creating a small pre-sleep ritual (reading a book, listening to music, having a warm bath). On this point, many sleep medicine experts warn against using mobile phones, computers and screens before falling asleep: the blue light emitted by these devices stimulates the nervous system and blocks the secretion of melatonin, the sleep hormone. During the day, physical activity helps release tension, but it is better not to do intense exercise in the two hours before going to bed, as it keeps levels of activity hormones high. In general, maintaining regular sleep and wake rhythms — going to bed and getting up at the same time, for example — helps us sleep better.
There is no single form of insomnia. Some people struggle to fall asleep and toss and turn for hours before managing to drop off. Others sleep lightly, their rest fragmented by frequent waking. And some wake very early in the morning and cannot get back to sleep. In all these cases, people are often already tired in the morning and drag themselves through the day amid low moods and energy slumps. The causes of sleep disorders are to be found in lifestyle, in certain medical conditions, but very often in stress and worry. According to sleep medicine experts, anxiety and stress are responsible for early insomnia — that is, difficulty falling asleep — and for frequent waking, while those who wake too early in the morning are more affected by fatigue and difficulty concentrating during the day.
People who suffer from insomnia have usually tried everything to get a good night's sleep. But what many do not know is that nature — and certain plants in particular — can offer valuable help in this regard. Many herbs have relaxing effects backed by a long tradition, and are well tolerated. Among these is, for example, melissa (Melissa officinalis), a small fragrant-leaved plant known since the Middle Ages for its sedative properties. Today, some studies have identified rosmarinic acid — found in melissa — as a substance capable of modulating the brain's GABA receptors, which are involved in physical and mental relaxation. This plant has therefore proved to be a promising aid for sleep disorders.
Melissa extract standardised in rosmarinic acid, together with magnesium and grape seeds rich in polyphenols, are the key ingredients in the new exclusive formula Nutri'Notte. The formula, available in pharmacies and guaranteed for the quality of its active ingredients, safety and natural origin, is by Boiron, the renowned manufacturer of homoeopathic medicines and food supplements. The physiological effect of Nutri'Notte is based on the relaxing action of melissa, combined with the properties of magnesium. As for grape seeds, rich in polyphenols, they have a recognised antioxidant effect. When diet alone and a healthy lifestyle are not enough to achieve a good night's sleep, Nutri'Notte can be helpful: it facilitates falling asleep and improves overall sleep quality, reducing problems such as early night-time waking and feeling unwell upon waking. The formula, free from gluten and lactose, is also suitable for vegans: the capsule coating is entirely of plant origin.