Sleep disorder is not an uncommon problem in today's hectic life. Be it because of regular stress and tension, illness, pain, medicinal influence or change of location, we often face this problem. Home remedies could work the best in treating sleep disorder, as they are sans side effects.
As a result of sleep disorder, we become easily tired the next day and our productivity remains underused. Daytime sleeping and emotional strain are also common.
Sleep disorder can manifest itself through various ways. It can be insomnia, sleep apnea (breathing pauses or shallow breath during sleeping), sleep walking, night terror, bed wetting, restless legs syndrome, narcolepsy (falling asleep during daytime), etc.
Also Read: Ayurvedic Remedies For Good Sleep
Sleep disorder can be cured through medical means. However, these modern medicines can come with a lot of other undesirable side effects to further make you feel worse.
That's why, we've listed some of the natural ways to cure sleep disorder and insomnia, and they are available right near you - at your home.
Here are top 10 home remedies for sleep disorder that can help you treat the condition better and provide a good relief, have a look.
1. Oil Massage:
Naturopathic experts say that giving your body an oil massage with warm coconut oil or mustard oil helps you a great deal in getting sound sleep. Neck, shoulders and back and bottom of the feet are the areas where the oil should be applied. This process improves the body's blood circulation and relaxes the nerves and prepares it for a good retreat.
2. Warm Milk:
Having a glass of warm milk an hour before going to bed also improves sleep quality. The calcium content in milk regulates production of melatonin, which controls sleep. It is also good for controlling stress. It is even better if a quarter teaspoon of cinnamon powder and a little honey are taken along with the milk.
Having a banana or tasty banana milk shake/smoothie an hour before retiring to bed can be of great help. The presence of an amino acid called tryptophan in bananas helps in curing sleep disorder. Tryptophan helps in increasing the level of serotonin, which is a kind of hormone that regulates sleep pattern. The fruit also relaxes the muscles naturally, while the carbohydrate in it helps people feel sleepy.
Chewing a handful of almonds (dry roasted) before going to sleep guarantees a sound sleep. Almonds have magnesium and tryptophan that help relax muscles and induce sleep. The protein content in them also helps in maintaining a stable blood sugar level during sleep.
5. Chamomile Tea:
Taking a cup of warm chamomile tea an hour prior to sleep daily helps if you are having sleeping troubles. Chamomile (medicinal herb) works as a mild tranquilizer and induces sleep. Adding some cinnamon powder and honey to your chamomile tea benefits even more.
6. Lemon Balm:
This leaves a soothing effect on our nerves and improves sleep. Mix one teaspoon of dry lemon balm in a cup of hot water, leave it for 5-10 minutes and then drink the tea a few times in a week. Your sleeping pattern will definitely see an improvement. However, taking too much of lemon balm can be counter-productive, and hence it is better to take medical advice before using it.
Valerian is a hardy plant and the roots of which are used as a sedative and sleep aid. Its muscle-relaxing impact helps us get a deep and sound sleep. Having a teaspoon of dried valerian root with hot water and some honey before sleep can help a great deal. You can also have valerian extracts. But, do not have it regularly for more than a few weeks.
8. Bath With Epsom Salt:
This is another naturopathic way to treat sleep disorder. Epsom salt's magnesium sulphate content helps in calming the nerves and also in relaxing the muscles to get a better sleep. Add half a cup of Epsom salt in warm water, stir it until it gets dissolved and soak yourself in it.
9. Lavender Oil:
Lavender oil's aromatic scent calms your body and prepares it for a relaxing sleep. It actually helps in adding to the total sleep time, allowing extra minutes for the body to regather itself. Placing a handkerchief soaked in a few drops of lavender oil near while sleeping or taking a bath with warm water mixed with the oil or rubbing some oil under your feet will improve your sleep pattern.
10. Tart Cherries:
Increasing melatonin is the best way to improve your sleep cycle and nothing does it better than tart cherries. Have tart cherry juice or a handful of tart cherries daily to help deal with insomnia better.
A disciplined lifestyle does a world of good to problems like sleep disorder. Lead a healthy life, have healthy food and engage in healthy activities to have a good night's sleep.