There are many people in America who with sleep disorders. It is so common that one out of every three Americans suffers from some or other type of sleep disorder. There are different types of conditions you could be suffering from, causing you to lose precious sleep hours at night. You could be experiencing narcolepsy, insomnia, restless leg syndrome (RLS), sleep apnea, or any other form of sleep disorder.
The one characteristic of all these disorders is that they keep you awake at night and make you feel drowsy during the day. An adult needs at least seven hours of sleep to function decently during the day, plus, proper sleep is essential to being healthy- physically and mentally, both.
If your sleeping patterns are confused, you could become tired, irritated and grumpy, affecting your quality of life. However, some home remedies could help you sleep quickly and keep you asleep for long enough.
Home Remedies for Sleep
You can try various home remedies, from different kinds of exercises to yoga and eating habits. Following a therapy also depends on how you can manage them.
So, here is a list of home remedies for sleep you can choose from:
1. Mindful Meditation
Mindful meditation is an effortless technique where you take steady and slow breathing and concentrating on your breaths. You observe and get in touch with your body, thoughts, feelings, and rising and passing sensations. You have to be aware of yourself on a physical and mental level.
Besides improving insomnia significantly, mindful meditation can also reduce stress, boost your immunity, and improve concentration. You can meditate multiple times and for as long as you prefer in a day. If you don’t have enough time, you can start with a 15-minute session every day or join a meditation group to keep yourself motivated.
A good massage can immediately relax your body and help you to sleep faster. Massage is the most opted option among people with busy schedules. It improves the quality of sleep and brings down daytime dysfunction. Most of the therapists also advise massage as it decreases anxiety, depression, and pain.
There are times when you can’t opt for massage therapy for various reasons. During such days, you can opt for self-massage. Even your friend or partner can give you a massage. During your massages, you should allow your mind to focus on the sensations of touch and the feelings it’s bringing in you. To learn more massage tips and techniques, click here.
Not many people know this, but researchers have found that a good mattress can help you sleep faster and stay asleep for a more extended period. There are many types of mattresses in the market for you. Most sleep experts advise sleeping on a gel mattress or King Koil smart mattresses. However, to make the most of your sleep environment, consider an adjustable mattress.
You can also contact a mattress store such as Mancini’s Sleepworld . They appoint a qualified sleep expert who can help you to pick the best mattress, pillows, and beds in your range and needs.
4. Mantra Repetition
Mantras are known for calming the mind, improving focus, and controlling your feelings. All you need to do is sit by yourself, play it on loop, and repeat it. If you already know the mantra you want to use, then sit and start chanting.
You can choose a mantra in your preferred language. Mostly, people use Sanskrit mantras as the language is known for its ancient calming techniques. Many people also use mantras in English as they are easy to understand. Try searching on Google for more ideas and learn about different mantras.
To make sure you are on the right track, you will notice that the mantra is helping you to focus on the sound during repetitions. This practice will relax your body and help you to sleep.
5. Lavender Oil
The use of lavender has grown significantly in households as it promotes good sleep hours, improves mood, and reduces pain. Researchers have found that consumption of it orally is more effective. The plant is famous for its therapeutic traits and has more benefits than you can imagine.
For those suffering from depression, lavender oil capsules helped them recover faster when taken with anti-depressants. They also showed better sleep patterns as the tablets decreased their anxiety levels.
In case you are not comfortable taking lavender oil orally, as it can cause headache, nausea, or constipation, you can also go for lavender tea. You can even spray lavender essential oil on your pillow or add it to a diffuser.
Home Remedy to Sleep Fast
There are many home remedies and patterns you can follow to sleep faster. However, the most effective home remedy to sleep quickly, as suggested by doctors and researchers, is to choose a perfect mattress for your body.
You can also develop the following habits if you don’t have time for massages or exercises.
1. Consistent Sleep Pattern
Most people do not a consistent sleeping pattern, due to which they suffer from sleep disorders. You can create a habit of going to bed simultaneously for one week and notice an improvement in your sleep disorder.
2. Avoid Using Phone
Everyone has the habit of checking their phone once in every while and all the time when in bed. Try to avoid your phone when in bed and read a book or listen to music.
3. Avoid Daytime Napping
Daytime naps can disrupt your circadian rhythm, especially if they last longer than two hours. The quality of sleep and hours during the night disrupts when you nap for longer during the day.
Advice by Experts
A Brazilian Sleep Society, Sleep Science, advises to always consult experts before engaging in sleep disorder activities. There are many professionals such as sleep experts and doctors, and therapists. They know best and are available to help you, so why not?