Home remedies for sleep disorder

Everyone experiences trouble sleeping at one time or another. It can be due to stress, change in location, medicinal effects, illness or pain, or others factors. But if trouble sleeping has become a regular occurrence, you may be suffering from some kind of sleep disorder (insomnia).

                                                  

Insomnia can have a significant impact on your health. People with insomnia are

Four times more likely to be diagnosed with depression

More likely to have a serious illness, including heart disease

More likely to have an accident on the job, at home, or on the road

More likely to miss work and accomplish less on the job than well-rested coworkers.

Remedies for Sleep Disorders in Adults

Epsom Salt Bath

Epsom salt is recommended by Naturopathic practitioners that people take a bath mixed with Epsom salt before sleeping at night in order to get a sounder sleep. The reason is Epsom salt holds magnesium that can aid in creating a well-being feeling by soothing sore muscles and then calming the nerves, which may bring you a better sleep during the night.

Sip warm milk and honey

Forget a glass of wine—winding down the day with a warm mug of milk and honey is a great homemade sleep remedy. Milk contains the sleep-inducing amino acid tryptophan, which increases the amount of serotonin, a hormone that works as a natural sedative, in the brain. Carbs—like honey—help transmit that hormone to your brain faster. If you’re hungry for a snack, a turkey sandwich will deliver that power-combo of tryptophan and carbohydrates; or try a banana with milk to get some vitamin B6, which helps convert, tryptophan to serotonin.

Magnesium and calcium

Magnesium and calcium are both sleep boosters, and when taken together, they become even more effective. Plus, by taking magnesium, you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium—lower the dose if it causes diarrhea—and 600 milligrams of calcium each night.

Cut out all caffeine

Caffeine affects everyone differently, so if you’re sensitive it might be worth trying to cut down—or limit caffeine to the morning only. This can mean more than just cutting out a cup of coffee. The major sources of caffeine in Americans’ diets are coffee (71 percent), soft drinks (16 percent) and teas (12 percent) but chocolate is also a source. Our ability to excrete caffeine decreases with age, so while you might have tolerated four cups of coffee a day when you were 20, you’ll probably need to cut down as you get older. Cut down on caffeine or limit it to the morning; if insomnia persists, consider going cold turkey.

Smell your way to sleep

Lavender has a reputation as a mild tranquilizer. Simply dab a bit of the oil onto your temples and forehead before you hit the pillow. The aroma should help send you off to sleep.

Be a slave to schedule

Wake up at the same time each day, no matter how little sleep you got the night before. On weekends, follow the same schedule, so your body adheres to the same pattern all week long. You’ll fall asleep faster.