Sleep disorders make it difficult for people to fall asleep and stay asleep. This can cause a disturbance in daytime activities, and people experience lethargicness, exhaustion, and depression throughout the day.
These sleep disorders are sometimes caused by a lack of vitamins in your body. A healthy diet and vitamin supplements can easily overcome this deficiency. There are several vitamin supplements available in the market. Therefore it is important to choose a reliable brand for vitamin gummies like Gummies Garden, Nature made, Nordic Omega-3 Gummies, etc. In addition, melatonin supplements are also available in pills, capsules, syrups, and gummies to overcome sleep disorders.
Below are some home remedies that could help you treat insomnia and other sleep disorders:
1. Meditate to Gain Relaxation
Meditation relaxes your body, mind, and soul. It makes you quietly focus on your breathing and scan your thoughts, feelings, and emotions. Meditation has many health benefits. It could boost the quality of your life and significantly improve your sleep dysfunctions.
The best thing about meditation is that it can be done anywhere without any aids or tools. It is a great practice that reduces, boosts immunity, and improves your focus and concentration. Moreover, it is safe and free from side effects. You can either meditate alone at home or take meditation sessions and join a meditation group.
2. Practice Yoga Poses for a Peaceful Sleep
Yoga has a positive impact on the quality of our sleep. The positive outcomes are achieved through the alleviation of stress and physical movements. Restorative yoga is ideal for the treatment of sleep disorders.
Yoga enables you to fall asleep quicker and get a long deep sleep. Other mind-body therapies are also effective, but by far, yoga has been proven the best relaxant technique for a tired mind. Several yoga poses allow you to get a peaceful sleep. These include high lunge, spinal twist, cobbler’s pose, corpse pose, etc. These yoga poses also help in clearing your mind.
3. Exercise consistently for 20 minutes
Exercise can enhance your mood, make you more active, help in weight loss, and promote the quality of your sleep. However, for best results, regular exercise should be done for 20 minutes to positively impact your sleep disorder.
Regular exercise can boost physical activity, making your body tired and ready for a good night’s sleep. Increased physical activity helps in increasing sleep drive. But you should be sensible and limit physical activity so that you do not get exhausted.
4. Incorporate a light Massage into your daytime routine
Massage therapy has been known to benefit people suffering from insomnia and sleep disorders. It also reduces depression, anxiety, and pain and promotes a feeling of wellness and well-being. Getting professional massages can help you immensely. However, if they are out of your reach, you can also do a self-massage. You could also ask your partner or friend to give you a safe massage.
Caution should be taken before massaging, and it is recommended to take professional medical advice to avoid any mishaps. Also, skin sensitivity to oils and creams should be taken into account to avoid allergies.
5. Increase Magnesium Intake
An increase in magnesium intake has also proven to induce deep restorative sleep. Magnesium is a muscle relaxant that encourages improved sleeping patterns. It reduces the symptoms of insomnia and sleep disorders.
Magnesium helps in regulating the neurotransmitters to send sleep signals to your nervous system. It helps relax the brain and balances melatonin production for the treatment of insomnia and other sleep disorders.
Daily magnesium-dose can be taken from 300 mg to 400 mg. Magnesium flakes can also be added to your bath so that your skin absorbs them. Magnesium should be taken in limited quantities to avoid side effects associated with an overdose.
6. Use Lavender Oil for better quality sleep
Lavender oil is commonly used for promoting sleep and improving the quality of sleep. It is more effective when taken orally. It can also be taken in the form of lavender oil capsules. Consumption of lavender oil shows a decrease in depression and anxiety. Another method of using lavender oil is by spraying it from a diffuser spray bottle onto your pillow.
Lavender tea is also popularly used for the treatment of sleep disorders and insomnia. It is generally safe, but an overdose may cause headaches, nausea, or constipation.
7. Use Melatonin Supplements
Melatonin is a hormone produced by the pineal gland in darkness. It helps your body fall asleep and enhances the quality of your sleep. Insomnia is caused by the low production of melatonin by the pineal gland. Therefore, you can use melatonin supplements at least half an hour to two hours before bedtime so that they can help your circadian rhythm and make you fall asleep and stay asleep.
Melatonin supplements come in many forms. However, melatonin gummies are the most popular and convenient supplements. They are also just as effective as melatonin capsules or tablets.