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12 Natural Ways To Deal With Sleep Disorders (Counting Sheep Isn’t One Of Them!)
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Although everyone has trouble every now and again falling asleep, habitually having difficulty falling asleep or staying asleep means you might have a serious sleep disorder.
Some of the most common sleep disorders are insomnia, restless leg syndrome, sleep walking, bed wetting, nocturnal bruxism, sleep apnea, night terrors, or narcolepsy.
Regular sleep is essential for your overall good health as well as your mental and emotional health. A lack of sleep that occurs for even just two or three nights each week can wreak havoc on your body and mind.
If you often have trouble staying asleep or falling asleep, we have compiled a list of 12 of the best ways to help restore you to a more natural rhythm.
If these methods do not work for you, please consult a doctor to discover what the exact problem may be.
For most people, these natural sleep disorder remedies can help you to fall asleep faster and stay asleep longer.
1. Melatonin
This is a natural hormone that the body makes which regulates our sleep cycle. Think of it as an internal pacemaker that controls the timing and our desire to sleep. During daylight hours, our bodies stop making melatonin but soon after dark, our body begins to make melatonin which causes us to feel sleepy, lowers our body temperature, and puts us into deep sleep mode. Unfortunately, for reasons not understood, melatonin supplements do not work for everyone. However, they do work for a great many people. A typical dose is 3 mg. Try taking one 3 mg dose about 1 hour before bedtime. Some people say that after taking melatonin, they feel a bit groggy in the mornings so be sure that you have a minimum of 8 hours to sleep it off. Also, getting some early morning sunlight directly on the face (don’t look right at the sun) can help to wake you up naturally.
2. Oil Massage
Who doesn’t love a massage? Hopefully, you can get your spouse or other family member to do this for you. Naturopathic practitioners often recommend massage to relax the body, which induces sleep. Warm a bit of coconut oil or sweet almond oil and massage the oil into the neck, shoulders, back, and bottom of the feet. A good massage should last 10 minutes. Follow this remedy each night, about 30 minutes before bedtime.
3. L-Theanine
This is a naturally occurring amino acid that is found in the leaves of green tea. One study performed in 2007 found that subjects who consumed this amino acid had improved immune response to stress and a lower heart rate. L-theanine is thought to stimulate the production of those feel good hormones in the body and is linked in several studies to a more relaxed state of mind. This is a common supplement, found everywhere, but please consult with your doctor before consuming this product.
4. Epsom Salt Soak
Magnesium plays a role in our ability to fall asleep. Studies show that even a minor disruption in our magnesium can prevent the brain from relaxing. Of course, you can always try to consume more magnesium rich foods such as pumpkin seeds, almonds, wheat germ, and green leafy vegetables but not only is magnesium difficult for the body to absorb, our depleted soils mean that our foods no longer contain as much magnesium as they used to. This is where Epsom salt comes in. Epsom salts are not really salt but magnesium sulfate flakes. Depending on the size of your bathtub, add between ½ cup and 2 cups of Epsom salts to a very warm bath. Mix the Epsom salt in well until they are completely dissolved. Soak in this bath for 20 to 30 minutes. Repeat this procedure three or more times each week about 1 hour before bedtime.
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