Nearly 50 million people in the world suffer from some kind of sleep disorder. Sleep disorders are characterized by frequent pauses in the otherwise regular breathing pattern of an individual while he/she is sleeping. These pauses would cause him/her to wake up from a deep slumber several times during the night. And that in turn would cause lack of proper sleep which in turn would have a negative impact on his physical and psychological well being.
The majority of sleep disorder cases fall into a broad range of categories like insomnia, sleeplessness, restless leg syndrome, narcolepsy, sleep apnea and sleep walking. The disorders are usually prone in females who experience them during their menstruation and menopausal stages. The conditions also occur frequently in individuals who are suffering from conditions like obesity, hypertension, anxiety, stress and depression etc.
Excellent Home Remedies for Sleep Disorders
In addition to standard sleep-inducing medications, there are certain home remedies that can help treat sleep disorders in individuals. These remedies can also effectively prevent future episodes of the condition. Given below are some of the most common home remedies for sleep disorders.
Drink Warm Milk
Drinking a glass of warm milk right before you jump into bed at night can induce good, undisturbed sleep. Milk contains an amino acid called tryptophan which has potent sleep-inducing properties.These amino acids enter the brain and stimulate the production of a mind relaxing neurotransmitter called serotonin that would soothe your brain and make your doze off almost instantly.So make it a point to drink a glass of warm milk every night to sleep peacefully. You can also substitute milk with other foods that contain tryptophan like bananas and turkey etc. although milk would have the best benefits.
Drink Green Tea
Green tea contains a substance called L-Theanine, an amino acid that helps calm the mind during the day and promote sound sleep at night. Therefore, drinking a cup of green tea can help you doze off peacefully at night.Green tea contains only miniscule amounts of L-Theanine. You may want to opt for a supplement instead if the remedy doesn’t work for you.
Munch on a Bedtime Snack
Many individuals tend to wake up in the middle of the night to be greeted by a deep rumble from their stomach which can be translated to hunger. Hunger happens to be one of the many (and recurrent) reasons for sleep disorders.Having a bed time snack can therefore help curb these sudden hunger pangs and help you sleep undisturbed for longer intervals. Make sure you opt for a light snack instead of gorging on food as this would prevent you from sleeping at all.
Ever wondered why you tend to fall asleep as soon as you eat a plate of curd rice? This may have got something to do with the sleep inducing effects of curd. Curd (or) yogurt contains plenty of tryptophan that can induce sleep effectively.
Eating at least 3 cups of curd/yogurt every day can therefore help you sleep peacefully at night. Make sure you opt for the sugarless (or low sugar) varieties as those with high sugar content would cause a sudden spike in the blood sugar levels which would in turn counteract the effects of the tryptophan. Also choose yogurts that don’t contain too much protein as these can energize your brain and make you wake up instead of helping you sleep.
Apply Lavender Oil
Lavender oil has mild tranquilizing effects that can help soothe the mind and induce sleep quickly. The aromatic properties of lavender oil would also relax the entire body and curb conditions like fatigue and body pain that could inhibit proper sleep.Make it a point to apply some lavender oil on your wrists, forehead and temples before you go to bed each night. The soothing effects of the oil coupled with its pleasant fragrance would make you doze off almost instantly.
Drink Lettuce Juice
Lettuce (especially wild lettuce) has a calming effect on the body and can effectively curb a variety of sleep disorders like restless leg syndrome and sleep apnea. Drinking a glass of raw lettuce juice every day can therefore help treat sleeping disorders effectively in addition to curbing conditions like anxiety, stress and depression that contribute to these conditions.
Grind a few lettuce leaves to form a coarse paste. Mix a tablespoon of this paste with a glass of water and boil the solution for about 15 minutes. Strain the resultant juice and add a few drops of lemon juice to it. Drink this concoction at bedtime every night to get good, sound and undisturbed sleep.
Drink Warm Water & Honey Concoction
Drinking a glass of warm water at bedtime can help keep your body hydrated for longer intervals throughout the night, thereby preventing you from waking up at frequent intervals in between to drink water.Adding a tablespoon of honey to the water would be more beneficial. The concoction would effectively ward off indigestion and other digestive tract related issues that can wake you up (or keep you awake) at night.
Eat Foods Rich in Melatonin
It is considered wise to have your meals at least a couple of hours before bedtime in order to sleep properly afterwards. Choosing the right foods for dinner can also help curb sleep disorders and induce proper sleep.Accordingly, it is considered wise to eat foods rich in a hormone called Melatonin which has potent sleep inducing properties.Melatonin is dubbed as the ‘sleep hormone’ and can effectively control sleep. So eating foods that contain melatonin can make you really sleepy by the time you hit the bed. Some of the best natural sources of melatonin you can opt for include tomatoes, walnuts, almonds, olive oil, cherries, cereals, barley and ginger etc.
Take a Warm Water Bath
Soaking in a tub of lukewarm water or standing under a warm shower can help you go to sleep faster at night. If you prefer the bathtub, try adding some lavender oil to the water to give it an aromatic effect. Soaking in this water for about 15 minutes at least half an hour before your bedtime would help you sleep undisturbed for longer intervals.
Although caffeine is considered a mild relaxant and can soothe frayed nerves, drinking too much coffee can actually do the opposite and keep you awake at night. So if you are having adverse reactions to coffee at night, keep it for the mornings alone.