There is nothing worse than being unable to sleep the whole night, no matter how tired you are! This condition is face by millions of people around the world at some time or the other. It may be because of stress, illness, pain, medical affects, change in location or other factors.
But if you feel trouble to sleep every night, then you may be suffering from any kind of sleep disorder. Some of them are insomnia, night terror, bet wetting, sleep apnea, restless leg syndrome etc.
Improper sleep not only makes us feel tired in the next morning, it also affects our mood, decreases our energy and productivity and ability to handle stress.
According to several studies it has been concluded that, a person needs minimum of 7-8 hours of sleep every day to be healthy. So, if you are one of them who are facing trouble in sleeping, then immediately consult your doctor to know the exact problem and for better treatment.
Apart from sleeping pills and medications, here are some remedies that you can give a try to have a sound sleep all night and stay asleep longer.
Home Remedies For Sleep Disorders
The following remedies will definitely help you fall asleep for longer time.
1. Warm Milk
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Milk is a good source of calcium and helps to regulate melatonin production in your body. Melatonin is a hormone that controls your sleep and the calcium helps to combat the stress in your body and lead you to have a sound sleep.
What You Need To Do
- Take one glass of warm milk and add little amount of cinnamon powder and tea spoon of honey.
- Mix them well and drink this milk at least one hour before going to bed.
2. Banana
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Banana is a rich source of many vitamins and minerals that gives strength to your body. This wonderful fruit also considered as natural sleep aid due to its amino acid called tryptophan that helps to raise serotonin levels.
Serotonin is a hormone that helps to regulate sleep patterns in the body. The magnesium and potassium present in bananas also acts as natural muscle relaxants and carbohydrates will make people sleepy as well.
What You Need To Do
- Eat one banana before one hour going to bed.
- You can also drink a glass of smoothie or banana juice before one hour of your bed time.
3. Massage
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Massaging your body with any essential oil or coconut oil are the best ways to fall asleep faster. According to naturopathic practitioners massaging your body with little amount of warm coconut oil or mustard oil relaxes your nerves and improves blood circulation that gives you peaceful sound sleep all night.
What You Need To Do
- Take little amount of warm coconut oil and apply it on your legs, arms, neck, shoulder and on your backside.
- Massage your body with this oil in circular motions for 10-15 minutes before going to bed to have a good sleep.
4. Epsom Salt Bath
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Epsom salt bath one hour before your bed time will often gives you sound sleep. Epsom salt contains magnesium sulphate that soothes the sore muscles and calms the nerves in your body and helps you to sleep better.
What You Need To Do
- Add one cup of Epsom salt in your bath tub and stir for few minutes until the salt dissolved completely.
- Soak in this water for 10-15 minutes.
- Do this 3 times in a week before one hour of your bed time.
5. Lavender Oil
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The aromatic properties in lavender oil have calming effects that help your nerves to calm down to provide good sleep during night. You can even massage little amount of lavender essential oil on your body by mixing it with some carrier oil.
What You Need To Do
- Put 1-2 drops of lavender essential oil on your hand kerchief and place it near your pillow while sleeping.
- Alternatively, add few drops of lavender essential oil in your warm bath tub and soak in this water for 20 minutes before going to sleep.
- You can also mix equal amount of lavender essential oil and olive oil and rub it on your feet to have sound sleep.
6. Chamomile
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Chamomile works as a sleep inducer to help you sleep better at night. A cup of chamomile tea one hour before bed time helps to calm your nerves and relax your muscles.
What You Need To Do
- Take a cup of hot water and add 3 teaspoons of dried chamomile in it. Allow it to steep for few minutes.
- Strain the water and add one table spoon of honey and drink it regularly before going to sleep.
