Sleep is one of the most important factors that can make you stronger in life. Unfortunately, many people in the world get difficulty sleeping and they get lots of troubles in work and in life. Sleep disorders may cause many harmful diseases or conditions and it influences widely on your life quality. Recently, Vkool.com has released a writing of top 14 natural home remedies for sleep disorders to help people in treating sleep problems. This writing is a collection of natural recipes and easy tips for sleep difficulties from reliable resources and prominent experts. Please make sure that you will consult with your medical practitioner before following natural remedies presented in this article.
Top 14 Natural Home Remedies For Sleep Disorders Are Revealed
1. Warm Milk
Milk is one of the most natural home remedies for sleep that many people do not know. Along with its benefits for your bone improvement, warm milk is a perfect solution for your sleep problem. Before going to bed at night, try to drink a glass of warm milk. Among various kinds of milk, almond milk is a first-class source, which is full of calcium to produce melatonin. In addition, warm milk will relax and please your mind and drive you sleep easier. Moreover, tryptophan is a good element that can be found in turkey and milk. In reality, warm milk will warm up your body and your muscles relax more in nigh. Drinking meal before bed time will make your stomach fuller and it will comfort your stomach. Simply, you will sleep deeply whenever your stomach is full. It is especially true with your child. Feeding him a warm glass of milk if you do not want him to wake you up at night.
Sleep time is the time you have to sleep; however, you should rearrange your time at night and have a snack before bed time. Protein-rich foods and carbohydrate –rich foods are the natural home remedies for sleep disorders that you should take effectiveness. You should add those kinds of foods to gratify your sleep at night. To get a light snack before sleeping time, you should add peanut butter, banana, cheese, and wheat cracker to taste. Make sure that you eat those snacks about 30 minutes before you go to bed.
Magnesium is a crucial mineral in your body. Therefore, lack of magnesium will be dangerous to your health. Among the natural home remedies for sleep, using foods is very cheap and safe for you. Magnesium can make your brain stronger and you will feel asleep easily without drugs or supplements. To add more magnesium, you should try to use the magnesium foods including almonds, pumpkin seeds, wheat germ, green leafy vegetables, nuts and seeds, fish, bean, lentils, low-fat dairy, bananas, dark chocolate, dried foods, avocados, etc.
4. Lavender Oil
If you get occasional sleeplessness, using lavender oil is a perfect way to get rid of the problem. Before going to bed, try to have a hot bath with lavender oil. By the way, you will relax your mind and your body significantly. As the consequence, you will fall asleep without lots of triggers. Lavender oil is highly beneficial when it may ease your stress, relax, and boost your energy and stamina. This is a safe oil and becomes more common as its benefits are undeniable.
5. Valerian Root
Try using herbs is common home remedies for sleep. One of the most valuable herbs is valerian root. Its feature is cool and you will feel asleep at night more lightly. But you should be patient when using this remedy because it may take a few weeks to get the result. For some people, they will be allergic for herb remedies, so be sure that you consult medical providers before you use it. This is a kind of natural herb that is used for centuries. It is also used to produce valerian oil, which include calm and attractive smell.
6. Herbal Tea
L-theanine is a kind of amino acid that you can find in green tea leaves, which may fight the anxiety very effectively. This acid will decrease the heart rate and add more good hormones for your body. It is associated with relaxation in your brain. Additionally, to promote your sleep at night, you should drink some herbal tea before going to sleep. Some good herbal teas you may use are passionflower, hops, lemon balm, peppermint, and chamomile.
7. Lifestyle Changes
Before the bed time, you should turn off the TV and keep your environment dark as much as possible. In addition, you should get away some devices such as mobile phones, laptop, iPad, and so on. Instead of using blue light, you should choose the red light. Give away unnecessary clothes on the bed, some bills, some clutters surrounding you. A neat bedroom environment will help your mind relax more and more. Try to wear pajamas to go sleeping; the temperature should not be too cold or too hot; A good mattress and pillow are worthy for a better sleep. Turn off electric appliances to avoid unexpected noises. Go away from your phone when you go to bed because it brings the noise and limit melatonin production significantly. Be sure that your skin and body is fresh and clean before going to bed.
8. Regular Exercises
Acceptably, regular exercises will improve your mental health and physical health in general and improve your sleep quality in specific. Do exercises early in the morning, at least 30 minutes every day. The importance is that you must do exercises regularly, which is one of the cheapest and simplest home remedies for sleep. It is suggested that you should do exercises early because your body temperature will increase during exercise and it takes for 6 hours to get back to normal. Cool temperature is the better factor for your sleep than the hot temperature.
Among the precious exercises for your health, yoga is the best choice for both genders. Try to learn some yoga poses to improve your heath and get ease for your mind. There are a lot of yoga poses that you should learn: happy baby pose, corpse pose, bending poses, etc. Becoming a yoga learners is one of the most perfect home remedies for sleep disorders you should try to do right now. In yoga exercises, meditation is the best and the most beneficial for your mind. It will improve your calm, fight insomnia, and again anxiety.
A nightcap before sleeping is also a good suggestion for you. While excessive alcohol may cause difficulty sleeping at night, a small glass of wine will encourage your body fall asleep easily. Get three drinks per week will help you reduce the sleep disorders more effectively. However, avoid drinking alcohol before you go to bed about two hours or minutes.
10. Caffeine Elimination
Caffeine is a big factor that affects to everyone in different ways. In order to cure sleep disorders, you should cut out caffeine as soon as possible. The large sources of caffeine are chocolate, tea, soft drinks, and coffee. You may take a cup of coffee a day when you are young, but you must limit or cut down the caffeine intake when your age is growing and your health is downing.
11. Serious Care
Actually, if you want to get better sleep, you have to take it priority or consider it seriously. To against depression, high blood pressure, or some other bad effects, you must improve your sleep. So, do not perform the methods some days and ignore them. Your sleep needs your patience to convince it.
Among cheapest and easiest home remedies for sleep, relaxing is considered as the leading element to everyone. After work, you should take time to relax as much as possible. Although you are a busy woman, you should try to get relaxed for yourself in the evening. Try to stand near the window, view the beautiful garden, have a warm bath, and think some fantastic things in your mind. Wearing full of stress or works to your home is not a smart way to treat sleep disorders.
Seems to be a joke but the truth is that you will sleep better if you have a sex before bed. After sex performance, a kind of hormone prolactin in men’s body will be released. That hormone is produced during men’s orgasm and helps them feel sleepier. Another hormone is called oxytocin, which is linked to sleep. Women usually have more oxytocin than men do and both of you will not get troubled to sleep at night any more. Sex is a necessary thing in relationship and now you discover that sex is a nice cure for your sleeplessness.
14. Rose Oil
Rose oil not only helps you improve your skin beauty, but it also supports you in curing sleep disorders. Before going bed, you should sprinkle some rose drops and smell it. Make sure that you use the organic oil to protect your health. Rose oil is a relaxant and essential method for your mind and body. Whenever your body rests, it will have more advantageous chances to produce melatonin, which regulates primarily your sleep. Moreover, you may take advantage of some natural oils to sleep better such as chamomile oil, marjoram oil, etc.
To get more tips and tricks about health, you may go to our main Home Health page. After reading my writing of 14 natural home remedies for sleep, I hope that you have learned the most useful information to get better sleep. However, this writing is solely for the informational purpose, so you need to contact a medical practitioner before applying these remedies. If you have any question, you can leave it below. Now are you ready to sleep better tonight without drugs or pills?