Top 15 Natural Home Remedies For Sleep Disorders In Adults

Individuals at any age experience trouble about sleeping at least once in their life, which may be caused by a change in location, illness or pain, stress, medicinal effects and so forth. However, if the trouble sleeping has occurred on a regular basis, you could be suffering from diseases associated with sleep disorders such as sleep apnea, insomnia, narcolepsy, night terror, sleepwalking, nocturnal bruxism, bed wetting and restless legs syndrome. Therefore, sleep disorders may make you feel fatigued, irritable and tired, making you difficult to focus on your work during daytime.

With a proper treatment, you may successfully keep your sleep disorders under control, which aids you in having better sleep and enjoying great benefits of healthy and good sleep. However, using some medical treatments can do harm in later life; thus, you can utilize natural solutions that can help you relieve your sleep disorder problems safely and effectively.

 In this writing, EffectiveRemedies.com greatly recommends you top 15 natural home remedies for sleep disorders in adults that you can apply at home. Notwithstanding, this writing is only for the informational purpose, not for medical or educational aims; therefore, you should consult your doctor prior to utilizing any treatment in the case probably you get allergic or sensitive to any ingredient. Lastly, I hope that these below-mentioned treatments enable to work with your condition and treat irritating symptoms triggered by sleep disorders immediately.

Following are top 15 best natural treatments that are helpful for treating sleep disorders at home.

Top 15 Natural Home Remedies For Sleep Disorders In Adults

1. Epsom Salt Bath

home remedies for sleep disorders

Epsom salt is recommended by Naturopathic practitioners that people take a bath mixed with Epsom salt before sleeping at night in order to get a sounder sleep. The reason is Epsom salt holds magnesium that can aid in creating a well-being feeling by soothing sore muscles and then calming the nerves, which may bring you a better sleep during the night. Additionally, Epsom salt probably reduces inflammation in your body effectively thanks to its anti-inflammation properties. Following are some simple steps to make use of this solution to tackle the sleep disorders

Ingredients:

  • ½ cup of Epsom salt
  • 1 warm bath water

Direction:

  • Firstly, you add the Epsom salt in the bath water
  • Next, you stir well in order to let the salt dissolve properly in the water
  • Then, you soak your body in the bath for 20 minutes
  • Remember to do the treatment one hour before you sleep at night
  • Repeat the treatment several times per week


2. Coconut Oil

Massaging the body with coconut oil may help yourself have a better sleep at night, which can ease your sleep disorders because it may improve your blood circulation and then relax your nerves so as to help you to sleep soundly. Therefore, coconut oil becomes one of the great natural home remedies for sleep disorders that should be utilized at home.

Ingredient:

  • Some coconut oil

Direction:

  • Firstly, you warm the coconut oil
  • Next, you rub the warm oil onto your shoulders, neck, back and lastly the bottom of the feet
  • Then, you gently massage your body parts in the circular motions in 5-10 minutes
  • Afterward, you rinse your body off with warm water
  • Do the treatment once daily before you sleep

3. Mustard Oil

Like coconut oil, mustard oil may improve your blood circulation and then relax your nerves in order to help you have a sound sleep, which can treat your sleep disorders at home. Following is the instruction for you.

Ingredient:

  • Some mustard oil

Direction:

  • Firstly, you warm the mustard oil
  • Next, you rub the warm oil onto your shoulders, neck, back and lastly the bottom of the feet
  • Then, you gently massage your body parts in the circular motions in 5-10 minutes
  • Afterward, you rinse your body off with warm water
  • Do the treatment once daily before you sleep

4. Lavender Oil

home remedies for sleep disorders

Lavender oil is the thing extracted mostly from lavender flowers, primarily through steam distillation. It is known that its flowers are fragrant in nature, which have been utilized to make potpourri for years. Lavender essential oil traditionally is used to make perfumes as well. It can ease the pain, eliminate nervous tension, enhance blood circulation, disinfect the skin and scalp, treat respiratory problems. Thanks to its relaxing, soothing and sedative effects that avoid the muscle obstruction present in your throat as well as aid you in enjoying more qualified sleep, lavender oil is renowned as one of the best natural home remedies for sleep disorders at home.

Process 1:

Ingredients:

  • 1 bath tub of warm water
  • A few drops of lavender oil

Direction:

  • Firstly, you need to add the lavender oil into the warm bath water and stir well
  • Next, you soak your body in that bath in 20 minutes
  • Remember to do it one hour before you sleep at night
  • Do the treatment once a day at night

Process 2:

Ingredients:

  • 1 tissue or 1 handkerchief
  • 1-2 drops of lavender oil

Direction:

  • Firstly, you place the oil onto the tissue
  • Then, you tuck the tissue next to your pillow before you sleep
  • Repeat the solution once a day at night

See more: 21 Natural Home Remedies For Insomnia

5. Lavender Oil & Olive Oil

home-remedies-for-sleep-disorders

As mentioned above, lavender oil can help you treat sleep disorders, while olive oil contains fat, vitamin E, K and moisturizing, anti-oxidant and soothing effects, which can be used to moisturize and improve your sleep disorders at home.

Ingredients:

  • 1 tsp of olive oil
  • A few drops of lavender oil

Direction:

  • You only need to mix the olive oil and the lavender oil well
  • Then, you rub the mixture on your bottom of your two feet before you sleep at night

6. Chamomile Oil, Cinnamon Powder & Honey

home remedies for sleep disorders

Honey and chamomile oil hold anti-inflammatory properties, which can lessen swelling in the throat and then decrease the airways’ obstruction. Additionally, honey might lubricate your throat in order to avoid snoring that is the common symptom as you are suffering from sleep disorders. Moreover, honey might not only promote relaxation while sleeping but also maintain your healthy body weight as well as avoid obesity because as mentioned above, losing weight is considered as the essential step so as to treat sleep disorders. Meanwhile, cinnamon holds sedative properties that might help users to have a sound sleep at night as well as treat the breathing matters triggered by sleep disorders. Therefore, the combination of chamomile oil, cinnamon powder and honey can become one of the natural home remedies for sleep disorders in adults.

Ingredients:

  • 2-3 tsp of dried chamomile
  • 1 cup of hot water
  • 1 tsp of honey
  • 1 pinch of cinnamon powder

Direction:

  • Firstly, you mix the dried chamomile with the hot water well
  • Let it steep in 3-5 minutes
  • Strain the tea
  • Add the honey and the cinnamon powder and stir well
  • Consume the mixture while it’s still warm
  • Remember to do it one hour before you sleep at night
  • Do the treatment once daily before you sleep at night


7. Banana

Because of its serotonin, melatonin and magnesium that may make you calm down and then relax your muscles and your nerves, bananas are regarded as one of the tasty sleeping pills and enable to perfectly create a sound sleep. Therefore, bananas are the good natural home remedies for sleep disorders at home.

Ingredient:

  • 1 banana

Direction:

  • You simply consume the banana daily
  • Do this treatment twice daily

8. Warm Milk, Cinnamon Powder & Honey

home-remedies-for-sleep-disorders

Warm milk can help you to enjoy your sound sleep because it contains a relaxing effect that can benefit for your mind and your body. Moreover, milk is a rich source of calcium, which probably helps to combat stress as well as regulate the melatonin production that is the hormone controlling your sleep. Meanwhile, cinnamon powder and honey can bring you a good sleep as mentioned above. Therefore, drinking warm milk mixed with cinnamon powder and honey before you sleep can treat your sleep disorders at home.

Ingredients:

  • 1 cup of warm milk
  • ¼ tsp of cinnamon powder
  • 1 tsp of honey

Direction:

  • Firstly, you add the cinnamon powder and the honey into the warm milk and stir well
  • Next, you can drink the mixture
  • Remember to do it one hour before you sleep
  • Do the treatment once daily before you sleep at night

See more: Top 18 Best Natural Home Remedies For Snoring

9. Valerian

home remedies for sleep disorders

Valerian is considered as a hardy plant and its roots have been utilized in various ways as a sleep and sedative aid. Valerian can work by raising the amount of gamma-aminobutyric acid (GABA) that is likely to help you to regulate your nerve cells and then possess a calming effect. Due to its calming effect, valerian is also widely popular as one of the natural anxiety remedies. Consequently, valerian deserves to be one of the natural home remedies for sleep disorders that should be utilized effectively at home. You can consume a cup of valerian tea with honey or take it in capsule form.

Process 1:

Ingredients:

  • 1 tsp of dried valerian root
  • 1 glass of hot water
  • 1 tsp of honey (optional)

Direction:

  • Firstly, you should mix the valerian root with the hot water well
  • Then, you cover and let it steep in 15 minutes
  • Next, you strain it and add the honey into it
  • Drink the tea while it’s still warm
  • Remember to do it about one hour before you sleep at night
  • Do the treatment once daily before you sleep at night so as to enjoy your peaceful night’s sleep

Process 2:

Ingredient:

  • 400-900 milligrams of valerian extract

Direction:

  • Simply consume the valerian extract
  • Do it two hours before your sleep
  • Do the treatment once daily before you sleep at night
  • One notice is that you should not utilize valerian frequently for more than several weeks

10. Almonds

home-remedies-for-sleep-disorders

Almonds act as great treatments for sleep disorders because it is rich in magnesium that can promote both muscle relaxation and sleep. Plus, they contain tryptophan that can aid in raising serotonin levels, which then can help you to regulate sleep pattern. Additionally, these nuts benefit for supplying proteins that might help you to maintain your blood sugar level stable during sleep. Therefore, almonds are great home remedies for sleep disorders that should be applied efficiently at home.

Process 1:

Ingredients:

  • 1 glass of warm water
  • A little almond butter

Direction:

  • Firstly, you eat the almond butter
  • Then, you drink the water
  • Remember to apply this treatment 1 hour before you sleep
  • Do this treatment once per day

You can utilize warm milk instead of warm water

Process 2:

Ingredient:

  • 1 handful of the roasted almonds

Direction:

  • You simply eat the roasted almonds
  • Do this remedy once daily one hour before you sleep


11. Tart Cherry

home remedies for sleep disorders

Tart cherry is found by researchers from the Louisiana State University that consuming Montmorency tart cherry juice may help you raise your sleep time if you get insomnia due to your old age because of its tryptophan. It is known that tryptophan acts as an essential amino acid, converting to serotonin, which then can convert to melatonin. Plus, melatonin may help you to maintain your sleep as well as your wake cycle by leading to drowsiness and lower your body temperature, which ca work well with your central nervous system so as to sync your biological clock. Moreover, its production can be inhibited by light, but it can be released in the low light or darkness. Without a doubt, tart cherry can deserve to be one of the natural home remedies for sleep disorders at home.

Process 1:

Ingredient:

  • ½ glass of tart cherry juice

Direction:

  • Simply drink the tart cherry juice
  • Do the treatment twice per day

Process 2:

Ingredient:

  • 1 handful of tart cherries

Direction:

  • Simply eat the tart cherries
  • Remember to do it several hours before you sleep at night
  • Do the treatment once per day
12. Lemon Balm

home remedies for sleep disorders

Lemon balm works as one of the home remedies for sleep disorders because it is good at treat insomnia, a common symptom of sleep disorders. It is thought as an “herbal-cure all” because it has been utilized as the treatment of any disease from snake bites to asthma. Recently, it has been utilized primarily so as to lift your mood and promote the relaxation and calmness. Because depression is one of the main causes leading to insomnia, perhaps due to a shortage of serotonin; thus, lemon balm is likely to aid you in achieving sleep by promoting physical as well as mental health. Lemon balm is confirmed about its sedative effects; nevertheless, one notice is that excess dosage (around 1800 milligrams) can lead to adverse effects, for example, it can increase the anxiety. Therefore, it is highly suggested to ask the doctor prior to taking it. Following is two ways to use lemon balm as a treatment of sleep disorders, namely lemon balm tea and lemon balm capsule.

Process 1:

Ingredients:

  • 1 tsp of dried lemon balm
  • 1 glass of hot water

Direction:

  • Firstly, you need to mix the lemon balm with the hot water well
  • Let it steep in 5-10 minutes
  • Strain it
  • Consume the tea several times per day in some weeks

Process 2:

Ingredient:

  • 300 milligrams of lemon balm extract

Direction:

  • Simply take the dosage
  • Do the treatment twice per day in some weeks
13. Water

It is indicated that raising your daily water intake enables to ease your sleep disorders.

It is common knowledge that water acts as back-up for metabolic activities in your body. While a woman needs about 90 oz. to keep hydrated, a man should consume at least 125 oz. of water per day. Moreover, it is also a recommendation that 20 percent of the water in the body needs to get from food whilst the rest get from purified drinking water.

14. Saint John’s Wort

home remedies for sleep disorders

Saint John’s wort is like lemon balm, which can be utilized frequently so as to help you with depression and then promote a better sleep. It is known that the main constituent hypericin can work well by reuptake inhibition that can raise the overall level of the serotonin in your brain. Therefore, more serotonin is equal to more melatonin, which brings you better sleep. As a result, Saint John’s wort is one of the natural home remedies for sleep disorders that should be utilized safely at home. It is recommended for you to take it either in capsule form or tea.

Ingredients:

  • 1 cup of hot water
  • 2 tsp of the dried Saint John’s wort (flowers or herb top)
  • 1 tsp of lemon or honey to taste (optional)

Direction:

  • Firstly, you put the Saint John’s wort in the hot water and cover it
  • Let it steep in 5-10 minutes
  • Strain it
  • Consume the tea once per day
  • You can drink it either 30-45 minutes before you sleep or in the morning
15. Change Bad Habits

Bad habits also can lead to your sleep disorders at home such as insomnia, sleep apnea and so forth. Therefore, one of the ways to cure your sleep disorders is to get rid of the bad habits immediately. Following are some effective tips for you to have a better life and cure your diseases:

  • Firstly, when the bedroom is uncomfortable, it can disrupt your sleep. Thus, you should sleep in the dark, cool, comfortable and quiet environment. You should ensure that you only use your bedroom to have a sleep or sex, but not for anything else like working with your laptop or eating foods
  • Secondly, it is recommended to switch off your laptop, mobile phone, and tablet as you sleep since they would release the blue wavelength that can suppress the productions of the melatonin, which results in insomnia.
  • Thirdly, it is suggested to limit your consumption of caffeine (without coffee afternoon) and alcohol since they can trigger the sleeplessness as they may occupy more quantity.
  • Fourthly, it is highly recommended to exercise such as meditation, aerobic and yoga about 4-5 hours before you sleep, which may make your body more relaxing as well as make your mind more calming and then get a sound sleep.
  • Fifthly, it is suggested to take a shower with warm water about 2 hours before sleeping, which may relax your body and lessen your stress. You might add some salt in the warm water bath and next soak your body inside in 15-20 minutes
  • Sixthly, bedtime stories and music are good methods that can make you sleepy. It is suggested for you to select the familiar story so that the mind can relax without distracting the attention.
  • Seventhly, you can turn white noise machine that may produce low-level soothing noise so as to help you to solve your insomnia.
  • Lastly, in order to treat sleep disorders, you can consume the foods including magnesium and calcium, which become effective sleep aids and then make you fall asleep more quickly.

In short, sleep disorders can be cured safely and effectively thanks to those above-mentioned natural treatments. It is an honor for Effective Remedies to provide you 15 natural solutions in order to help you relieve from irritating symptoms associated with sleep disorders. Be aware that this article is only informational, not for medical or educational purposes. Thus, it is highly recommended that you consult the doctor for advice prior to utilizing any abovementioned treatment in case you may get allergic or sensitive. If you possess any other useful natural remedies for sleep apnea or have any questions or comments, you can freely leave them below and we will respond as soon as possible. Last but not least, I sincerely hope these 15 natural home remedies for sleep disorders in adults somehow can help you to relieve your irritation and sleeplessness. To get more information pertaining to effective natural remedies for other health problems, feel free to go to our main Home Remedies page.

References:

https://my.clevelandclinic.org/services/neurological_institute/sleep-disorders-center/patient-education/hic-lifestyle-behavioral-treatments-for-sleep-disorders

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC181172/

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