Most of us certainly ever experienced sleep problems at a time. There are some reasons why people experience sleeping troubles such as stress, drug effects, pain (illness), change in position, or many others. However, if the sleep problems happen oftentimes and regularly, you may suffer a sleep disorder. Insomnia, sleepwalking, nocturnal bruxism, sleep apnea, bed-wetting, syndrome of restless legs, night terrors, and narcolepsy are the most common symptoms that happen because of sleep disorders.
Everyone has to get sleeping well because it’s very important for both physical health and emotional wellness. If you do not get the proper sleep for one or two days, it will affect your daily activities and even disturb your energy, productivity, mood, and your ability to manage the stress. That is why if you get trouble sleeping persistently; just go to the physician to know what exactly happen to your body since there are several treatments for those who are suffering sleep disorders.
To get a better sleeping, change your daily habits both daytime and bedtime healthier. Besides, getting some sleep disorder home remedies will also assist you to quickly fall asleep longer.
Follow These 10 Sleep Disorder Home Remedies
1. Warm Milk
One of the most popular sleep disorder home remedies is drinking warm milk before going to bed. It will help to relax your body and mind, so you will get a sound sleep. It contains a source of calcium that helps to manage the production of melatonin (a hormone that manages sleeping). In addition, calcium can also assist in combating stress. For treatment, add 1/4 tsp. cinnamon powder and a bit honey into a glass of warm milk. Then, take it at least an hour before bedtime.
Chamomile is a well-known plant as a mild sedative and it has sleep-inducing effects. Making a cup of chamomile tea before going to bed will help to relax muscles and nerves. Just prepare a cup of hot water and then add 2 to 3 tsp dried chamomile. Let it stand for 3 to 5 minutes and strain. Then, add 1 tsp honey (and also add cinnamon powder if you want). Drink it while it’s warm (an hour before bedtime). You can follow this kind of sleep disorder home remedies every day.
3. Oil Massage
Massage is one of the best ways to get a better sleep based on naturopathic practitioners. Use a warm coconut oil when massaging your body. As alternative, you can also use a mustard oil. It can relax the nerves and enhances the circulation of blood, so it allows you to sleep soundly.
For treatment, warm a little bit oil. Put the oil on your back, shoulders, neck as well as the bottom of your feet. Then, massage in circular movements about 5-10 minutes. Follow the steps on sleep disorder home remedies every day before bedtime.
4. Lemon Balm
Lemon balm can soothe the nerves as well as relieve the anxiety, so you will sleep well. How to take this lemon balm as sleep disorder home remedies? Add 1 tsp dried lemon balm into a cup of hot water. Wait for 5 to 10 minutes, strain, and then drink it. Take this remedy a couple of times in a day for several weeks to know the progress of your sleeping time.
People with anxiety because of insomnia can also use the extract of lemon balm as well. The suggested dosage of taking lemon balm extract is 300 mg, two times a day for several weeks. Remember! Don’t take lemon balm too much because it has some side effects for your health. Well, it is highly suggested to ask your doctor before applying this treatment.
5. Lavender Oil
You can use lavender oil as sleep disorder home remedies. It contains a calming effect because of the aromatic fragrance. Some preliminary studies indicate that lavender oil improves the amount of sleeping time and it makes you refreshed in the mornings.
Just prepare a handkerchief and take 1 to 2 drops of lavender oil into it. Place it close to your pillow when you are sleeping. You can also use lavender oil for soaking. Fill your bathtub with warm water and drop some lavender oils. Soak for twenty minutes or an hour before bedtime. In addition, you can also combine 1 tbsp olive oil and a few drops lavender oil then put the oils on every bottom of your foot before bedtime.
Magnesium in almond makes it as one of the effective sleep disorder home remedies. It is because magnesium can boost the relaxation of either sleep or muscle. Almond has tryptophan that’s very helpful in increasing the levels of serotonin. Therefore, it can manage the sleep pattern. In addition, it provides protein as well. This protein helps to stabilize the level of blood sugar when you are sleeping.
Eat several dry roasted almonds an hour before going to bed. Otherwise, you can put 1 tbsp almond butter in a toast then drinking a glass of warm milk before bedtime.
Banana is thought to be powerful sleep disorder home remedies as it has an amino acid namely tryptophan. It can enhance the levels of serotonin (a hormone that manages sleep cycles). In fact, banana provides magnesium, potassium as well as a muscle relaxant that will promote your sleep patterns. Furthermore, this fruit has a carbohydrate that allows you to get sleepy. Well, get banana an hour before going to bed every night. Alternatively, you can make a smoothie with banana and milk then drink it an hour before going to bed.
8. Epsom Salt Bath
Other ingredient of sleep disorder home remedies suggested by Naturopathic practitioners is Epsom salt bath. Use Epsom salt bath one to two hours before going to bed. Epsom salt contains magnesium sulfate that’s very helpful to calm the sore muscles and soothe the nerves in order to get a better sleeping. You need to prepare warm bath water and then put Epsom salt about one-half cup. Then, stir it until dissolved completely then soaking for twenty minutes. Do it one hour before bedtime in a few times a week.
Valerian is another popular ingredient for sleep disorder home remedies. It has tranquilizer and muscle relaxer properties that will make you relax and provide deep sleep. Some research suggests that Valerian can help to boost the quality of total and deep sleep. Add 1 tsp dried valerian into a cup of hot water. Cover it and let stand for 15 minutes then strain. Add a bit honey and then drink it when it is warm. Get this remedy every day at least 1 hour before bedtime. It helps you enjoy your sleep soundly.
As alternative, get 400 to 900 mg Valerian extract a few hours before bedtime. Keep in mind that you cannot take this remedy regularly for more than a couple of weeks.
10. Tart Cherry
Tart cherry has melatonin hormone that will help to manage the sleep-wake pattern. It is considered as effective sleep disorder home remedies. A study indicates that having a tart cherry juice will improve sleep time for adults that suffer insomnia. Drink 1/2 to 1 cup of tart cherry juice two times a day. You can also eat tart cherries directly if you don’t like the juice, just a couple of hours before bedtime.
Besides taking some sleep disorder home remedies, you have to pay attention to your daily habits. You should manage a sleeping schedule regularly. Reduce stress and anxiety by taking some necessary steps. Moreover, don’t drink too much at the evening as well as reduce the amount of caffeine intake. Avoid smoking and spicy or such heavy foods for dinner.
In addition, you need taking supplements that contain magnesium and calcium, but make sure you get your doctor permission. Having meditation for a moment and clear all the clutter thought from your mind before bedtime is also a good treatment. Do some stretching or gentle yoga before bedtime. Lastly, close your eyes and take a deep breath about ten minutes before going to bed. Well, these sleep disorder home remedies hopefully can help you to get a better sleep quality. However, if you are still getting troubles of sleep, it is highly suggested to ask your physician.