Majority of people today - adults and children alike - are looking for natural remedies for sleep apnea. An increasing number of individuals are finding it harder and harder to fall asleep naturally. In fact, according to a study by the American Sleep Association – ‘50-70 million US adults have a sleep disorder’.
In this article, you will find information about the most common causes of sleeping disorders and the best natural sleep remedies which will help you finally get a good night sleep.
Causes of sleeping disorders
Before we talk about natural sleep remedies, it’s only fitting to discuss what causes them in the first place. It’s important to understand that a variety of factors can affect the quality of sleep. However, irrespective of the cause, the end result is usually the same. They end-up disturbing body’s biological clock and sleep cycle as well as the daytime wakefulness; either disrupting it or exaggerating it.
The most common factors responsible for disturbed sleep or sleeplessness are -
- Medical conditions like asthma
- Physical issues like ulcers
- Alcohol consumption
Everyday life stresses like chasing deadlines, losing a loved one, moving, or a sudden change can take a toll on the mental health - making it tough for them to achieve sleep naturally. Additionally, extreme temperature, excessive noise and harsh lighting can have the same effects too. These factors are mostly responsible for short term insomnia.
Let’s talk about chronic or long-term insomnia. Those suffering from chronic insomnia find it hard to sleep at least three nights in a week. The condition can persist for more than a month. The most common reasons for insomnia include chronic stresses, pain, discomfort at night, long-term depression, etc.
Sometimes emotional conditioning of the mind makes it hard to fall asleep. Thoughts like ‘What if I can’t sleep tonight?’ or certain behaviors like excessive thinking while lying in bed can also lead to sleeping disorders like insomnia and sleep apnea.
- Medication – Certain drugs and medications for blood pressure and cold can interfere with sleep patterns. Antidepressants too can have the same effects.
- Stress – Stress is a major contributor to the sleeping problems. Prolonged stress can disrupt the body’s sleep cycle.
- Psychiatric complications - Although there’s a little evidence to support any relation between sleep and psychiatric disorders, but depression, schizophrenia and other such issues happen to be closely related with disrupted sleep.
Natural remedies for sleep
Although medication and over-the-counter pills can fix sleeping problems; but they only provide temporary relief. Besides, pills and medicines come with a lot of side-effects and eventually they can lead to dependency too. Therefore, natural sleep remedies are the only safe and effective way for the sleeping problems for good without damaging mental or physical health. Take a look at some natural ways to achieve deep sleep and fight insomnia, sleep apnea, and all other sleeping problems -
Everyone knows that chamomile is an excellent green tea that soothes the mind and helps fall asleep quickly. Drinking one cup of chamomile tea before going to bed can do wonders for your sleep. This tea relaxes the muscles. It contains apigenin – a substance that binds to GABA – the brain receptors that control the sleep and are directly connected with the central nervous system.
2. Get tired
Don’t lie in bed if you’re not feeling drowsy yet. Lying in bed and not being able to fall asleep will over the time condition your mind to stay awake. Get up and get busy in some other activity until you really start to feel sleepy. Hit the bed only when you feel drowsy.
3. A bubble bath
This is one of the most effective natural sleep remedies. Treat yourself to a hot bubble bath before going to bed. Everyone knows that hot water tends to have a strangely soothing effect on the body just like hot beverages. Taking a long relaxing bubble bath before hitting the bed will definitely help in calming your muscles. Hot showers boost a sense of tranquility and peace. The more you’re at peace, the easier it gets to fall asleep.
Not a lot of people know this but magnesium is extremely crucial for a healthy sleep. It soothes the muscles and relaxes the mind. Increasing magnesium intake is an excellent natural sleep remedy. Although the market is loaded with magnesium pills, but over the period of time they can start causing intestinal issues and diarrhea. Therefore, a good way to go about using magnesium for curing sleeping disorders is to use magnesium Oil. The Sleep Well Magnesium Spray from Seven Minerals is an organic formulation for boosting quality sleep. The oil is a potent blend of Magnesium Chloride and natural herbs Lavender, Roman Chamomile, Clary Sage, and Bergamot; all of which promote sound sleep naturally.
Get more melatonin. As everyone knows, melatonin is the sleep hormone produced by the pineal gland. You need it to get a good night’s sleep. Although you can obtain more of melatonin in the form of pills, but nothing can beat the goodness of nature. Eat more cherries. Cherries contain tryptophan which gets metabolized into serotonin and eventually melatonin. Another excellent fruit for sleep-deprived people is banana. We all know this fruit is loaded with potassium. But, not only potassium it also contains magnesium and tryptophan; both of which are practically goldmine for boosting quality sleep.
Lavender is the magic herb that we all associate with peace and tranquility. Using this herb is undoubtedly one of the best natural sleeping remedies. It’s a 100% safe and nontoxic way of diving deep into a peaceful slumber without the harm of chemicals. You can find a lavender spray and spray it all over our pillow and let the beautiful aroma soothe you all night long. Alternatively, you can buy a pillow stuffed with lavender. Either one will do the trick.
Do try all or a combination of the remedies mentioned above and you’re sure to notice visible signs of improvement in your sleeping patterns in no time.