Natural Sleep Aids

Sleeping Disorder

Many people suffer from insomnia and have difficulty in staying asleep. If you have been facing recurrent problems falling asleep or staying asleep and you wake up feeling stressed and unrefreshed then you are probably suffering from sleeping disorder or insomnia. Getting sound sleep is an indicator of good health.

If you are healthy, you tend to sleep well. Repeated sleeping problems are an indicator of mental and health problems. Sound sleep is extremely vital for emotional and physical well-being. People who do not sleep well experience a negative impact on their emotional health, energy levels, and overall health.

Symptoms of Sleep Disorder

Sleep is a necessity of life and should not be passed off as a luxury. Most of us suffer from sleeping problems at some time in our lives. However, if the sleeping problems continue for unusually long, you need to seek intervention. There are various symptoms that signify a sleep disorder. Some of these are listed below:

• Feeling irritable, tired, and sleepy during the day
• Facing difficulty in concentrating
• Feeling tired or falling asleep while driving
• Reacting slowly under different situations
• Having trouble in controlling emotions
• Depending on caffeinated beverages for staying awake

If you experience one or more of the above mentioned symptoms over a long period of time, you might be suffering from a sleep disorder.

Types of Sleep Disorders

There are different types of sleep disorders. Some of the most commonly observed sleeping disorders are listed below.

• Insomnia: Insomnia is defined as the inability to get the amount of sleep necessary to wake up feeling fresh and rested. Insomnia is a symptom for stress, depression, and other underlying health problems.
• Sleep apnea: Sleep apnea is a medical condition wherein breathing stops temporarily during sleep due to some form of blockage in the upper airways. This interruption in breathing disturbs the sleep and due to these regular awakenings during the night, the person feels exhausted during the day. Sleep apnea is often characterized by loud snoring, gasping and snoring while breathing, and waking up with shortness of breath.
• Narcolepsy: Narcolepsy is a sleeping disorder characterized by excessive and uncontrollable bouts of sleep during the day. This condition is caused by a dysfunction of the brain mechanism that is responsible for controlling sleep and waking.

Curing Sleeping Disorders with Natural Sleep Aids

Natural sleep aids can help cure sleeping disorders. However, their effectiveness might vary from person to person. Moreover, since natural products are not regulated by the FDA, it becomes difficult to interpret their safety and effectiveness. Therefore, due diligence must be shown while selecting the right natural sleeping aid.

Natural Sleep Aids: Dietary Supplements

Some natural sleep aids taken as dietary supplements are given below.

Melatonin: Melatonin is a hormone that is secreted by the pineal gland in the brain. Melatonin plays a vital role in controlling sleep and regulating the circadian rhythms of the body. Melatonin levels are the highest in the human body after dark. Synthetic melatonin is sold as a dietary supplement for curing sleeping disorders.

It is advisable to take supplemental melatonin an hour before bed. It is used as a natural sleeping aid and antioxidant. Melatonin is highly recommended for frequent travelers who experience varied sleeping schedules.

Chamomile: Chamomile has been used for ages as a popular herbal sleeping aid. It helps in fighting insomnia. Chamomile is sold in health food stores in the form of extract, tea, and topical ointment. It is also prescribed for its anti-inflammatory and anti-bacterial properties.

Valerian: Valerian is a herbal extract that is commonly used for relieving anxiety and treating insomnia. It acts as a good relaxant and helps relieve anxiety and stress. Valerian helps in reducing the time taken to fall asleep and also improves the quality of sleep. Studies have found that taking valerian over a period of time, say for about 4 weeks, is more effective than taking it on one night alone.

Natural Sleep Aids: Natural Food and Drinks

There are numerous foods, herbs, and drinks that have been found to be effective in curing sleeping disorders. Some of the food-based sleeping aids are listed below:

• Cherries: Cherries are rich in melatonin and therefore help you in falling asleep. As per a recent study, a group of participants were asked to drink eight ounces of tart or sour cherry juice twice a day for two weeks. The findings suggested that the participants were able to fall asleep faster after taking the cherry juice.
• Fish: Certain species of fish such as tuna, coda, shrimp, and halibut are rich in tryptophan which helps in inducing sleep.
• Carbohydrate/Protein Combinations: Warm milk, which is rich in tryptophan, can help you sleep better. It is also advised to combine carbohydrates with proteins containing tryptophan to help the body make better use of tryptophan. You can opt for a combination of whole grain cereal with organic milk before bed time. This combination acts as a good sleep inducer.
• Lemon Balm: Lemon balm, a herb which belongs to the mint family, is known for its sleep inducing properties. Lemon balm tea, made by mixing 1-2 teaspoons of lemon balm in a cup of hot water, is advisable for curing sleep disorders.
• Sage: Sage is another herb which is helpful in inducing sleep. You need to strain 4 teaspoons of sage in a cup of hot water, keep it for four hours and reheat it, and then drink it. This mixture helps in healing sleep disorders.
• Kava: Kava is a natural herb that is helpful in relieving stress-induced insomnia. However, kava consumption might have an adverse effect on the liver.

Natural Sleep Aids: Behavioral Therapy

Various forms of cognitive behavioral therapies such as sleep hygiene, stimulus control, sleep restriction, relaxation techniques, and cognitive therapy have been found to be effective in treating sleeping disorders. These techniques have been found to be useful as they alter the patient’s thoughts that disrupt sleep.

Commonly prescribed relaxation techniques that are efficient sleep aids include visualization, transcendental meditation, mindfulness, and yoga. Cognitive behavioral therapy offers long-term relief for sleeping disorders but it is important that patients stick to the prescribed routine and complete all the required sessions.