Home Remedies for Sleeping Problems

Sleeping problems are so common in our lives and there are various reasons for their occurrences. These problems have an impact on our daily lives. There are several over the counter medicines available but it can be an expensive option and also not of many effects. Some effective home remedies for sleeping problems are talked about in the following lines which can help you cope with this problem in a natural way.

Some reports suggest that about 35% percent of Americans suffer from insomnia and women tops the list.(1) It is also suggested that obese people or those who have high blood pressure suffer from sleeping disorders, depression or anxiety. To maintain a healthy weight of the body, it is suggested that adults should take a sleep of eight to nine hours every night in the ‘Journal of Clinical Sleep Medicine’. (2)

The theory behind sleeplessness is that lack of sleep disturbs the hormones insulin and leptin. These hormones are responsible for controlling appetite and body weight. Another theory suggests that sleeplessness causes us to be tired to do some exercise, thus, leading to weight gain. Lets read about some natural methods to treat sleep disorders with ingredients that are readily available. Well, most of them are present in your very own kitchen.

Home Remedies for Sleep Problems

• Drink warm milk before bedtime: Scientific facts suggest that milk contains tryptophan, an amino acid found in milk helps induce sleeping effects. So, take a glass of warm milk before sleeping
• Drink herbal tea: Some herbal teas like lemon balm, chamomile, passionflower, and hops are known for their sleep-inducing properties. Though their efficacy has not been scientifically proved, you can give them a try. These teas can produce sleepiness by generating body heat
• Cut out on caffeine: Caffeine has different effect on different persons. So, if you are sensitive to it, cut down its consumption and see the effects. You can limit its intake to the morning only. As chocolate is also a source of caffeine, so reduce its consumption to reduce sleeplessness
• Magnesium and calcium: Take magnesium and calcium together for inducing good sleep. It is observed that if these minerals are taken together, they induce good sleep. It also wards off any potential heart problems which can be caused by taking calcium alone. You can take 200 mg of magnesium and 600 mg of calcium every night. Reduce the quantity of magnesium if it causes diarrhea
• Valerian: It is the common herb to reduce sleeplessness. Taking 200 to 800 mg of valerian before bed helps improve deep sleep and also improve the overall quality of sleep. Some people have actually experienced more energized after taking valerian, so, if that is the case with you, then you can take it in the day time
• Wild lettuce: Consuming wild lettuce helps reduce anxiety and calms restlessness. You must take 30 to 120 mg of wild lettuce before bed to reduce sleeplessness
• Aromatherapy: This is the cheapest and non-toxic way to reduce sleeplessness and slip into a tranquil night. You can spray lavender on your pillow before going to bed. You can also get a lavender pillow to help induce a good sleep
• Melatonin: It is a hormone that is responsible for sleep. You can take 0,3 to 0.5 mg of melatonin daily before bed to induce good sleep. Taking its higher dose can be toxic and also raises the issue of infertility and depression
• Comfortable environment: Sometimes too hard or too soft bed can be the issue of sleep disorders. Change your mattresses and sleep in a noiseless, quiet, dark, cool and comfortable environment. This will induce better sleep
• Meditation or yoga: Try doing some gentle yoga or simple stretching to help you energize. Ashtanga yoga or simple stretching in bed followed by meditation for 5 to 10 minutes focusing on breathing, can help induce good sleep
• Maintain a regular sleeping routine: You should maintain a strict sleep-wake routine for all the seven days of a week. If you could not sleep at one night, try waking up at the regular set time and also avoid taking nap during daytime as it will give trouble to get sleep in the night
• Coriandrum Sativum in the form of 15ml of expressed juice well mixed with sugar and water induces sleep. Regular exercise also helps in relieving from sleeplessness to a great extent

7 Common Myths about Sleep & the Facts behind Them

Though numerous studies continue speculating about the dangers and benefits of sleeping less or sleeping more, there is also a cloud of sleep myths emerging. Doctor Lisa Shives from the Northshore Sleep Medicine, Evanston clearly makes a demarcation between what is true and what is not about sleeping patterns. She also brings a significant issue forward by stating that many children are not diagnosed properly for sleep disorders. Instead, they are simply put on stimulants. In addition, insomnia may not necessarily be a final diagnosis but also a symptom of conditions like the Obesity Hypoventilation Syndrome or Pickwickian Syndrome, combination of obesity, falling oxygen levels in the bloodstream and increasing carbon dioxide during sleep.

1. One is not suffering from any sleep problem if he or she can fall asleep anywhere and at any time

Dr. Shives opines that it is normal for people to take on an average of about 10 to 20 minutes to fall asleep. Therefore, people who can fall asleep in less than 5 minutes genuinely suffer from some kind of sleep disorder.

2. As we grow older, we require more sleep

This is completely not true says, Dr. Shives. She further explains that everyone needs the same and a minimum amount of sleep. Elderly people may have a problem getting enough sleep which can be dealt with special attention and treatment.

3. Overweight men suffer from sleep apnea

This is not completely true because though men above 40 have a tendency to suffer from sleep apnea, reports from the American Sleep apnea Association suggests that 12 million Americans, of all ages, suffer from sleep apnea.

4. Alcohol or other beverages fetches you a good night’s sleep

This is completely not true say, experts because alcohol starts by making a person tired which ultimately is perceived as an effective reason for sound sleep. Instead, one can be disturbed with a fragmented pattern of sleep. Alcohol is also said to induce snoring and sleep apnea conditions.

5. Going to bed early means you’re getting enough sleep

Experts believe that this is really not the case because a person gets the best sleep in the first few hours of sleep. Thereby it is immaterial to connect the quality of sleep with how early or late you’ve slept.

6. Teenagers sleeping late and getting up late is a sign of laziness

This again is not so true say experts but a physical condition in adolescents. Experts opine that the body naturally puts off the sleep-related hormone which in teenagers is released during the late hours of the day. So when people think of sleeping, teenagers think of waking up.

7. The brain sleeps while we sleep

Experts opine that it is just the opposite as people perceive it to be. The brain works harder and controls major bodily functions while the body is at rest or sleeping like breathing, controlling the 2 sleep states, rapid eye movement sleep, and the non-rapid eye movement sleep.

Causes

The primary causes of sleep problems or Insomnia includes –

• Domestic Worries
• Over excitement
• Ill health
• Depression
• Withdrawal of sleeping tablets
• Consumption of caffeine late in the evening

Signs and Symptoms

Signs and symptoms of Insomnia include not having enough sleep constantly. Every person’s do not require same amount of sleep. On an average 8 hours of sleep is considered as ideal but some people need more while others far less.