If you suffer from sleep disorders, you either have trouble falling asleep or hardly sleep through the night. Sleep disorders can have different causes. In many cases it is mental stress or unresolved problems that rob us of sleep. However, a lack of exercise, working too long on the computer, improper nutrition or hormone changes for example during menopause can also lead to sleep disorders. In the latter case, or if there is a suspicion that your sleep disorders are due to a serious medical condition, it is advisable to ask a doctor for advice.
The average bedtime is seven to eight hours, and the need for sleep decreases with age. Your body recovers and regenerates during sleep. Adequate sleep is therefore important. You can prevent sleep disorders, for example, by exercising in the fresh air. In addition, a clear conscience is a gentle pillow of rest. Basically, this means nothing more than that you should eliminate all problems before going to bed to prevent sleep disorders. Of course, this is not always possible. However, there are a few home remedies that can help you fall asleep and sleep through the night.
Known Home Remedies For Sleep Disorders
- Use relaxation techniques such as autogenic training. This is how you can reduce stress.
- Drink valerian tea before bed: it has a calming effect.
- Drink a cup of hot milk with honey, which will help you fall asleep.
- Before going to sleep, take a hot foot bath with spruce needle extract.
Sport At The Right Time Of Day
In principle, movement in daylight promotes good sleep. However, it has the opposite effect if someone trains intensively in the gym in the late evening. It is best to schedule a sports session at least four hours before bedtime.
A Glass Of Milk With Honey
A glass of milk with honey takes you to the land of dreams. At least that’s what it’s often said. The background: milk contains the amino acid tryptophan, which is converted into the anti-stress hormone serotonin and therefore relaxes. However, the total amount of tryptophan in milk is comparatively small – it may therefore help to remember the calming effect of the nightcap in childhood.
Fall Asleep Rituals
It is reassuring to do the same things before going to sleep for example, reading or playing quiet music. Such rituals signal the body that it is now bedtime. It is also good to do relaxing yoga exercises before going to sleep.
Acupressure Patches Promote Sleep
In the evening, an acupressure patch applied to the wrist improves sleep quality without side effects. The acupuncture point of the cardiac meridian is located on the wrist.
Sleep-Promoting Food
Even if it sounds like heavy food at first: pancakes, pasta, baguettes and rice are good evening dishes. The metabolism of carbohydrates causes blood pressure to drop this triggers the sleep switch.
Lavender Stops The Carousel Of Thoughts
Stress and brooding keep you awake. Gentle help from nature ensures more peace and serenity. Among other things, the real lavender has proven itself as a medicine for restlessness and anxiety and the resulting sleep disorders in modern medicine. Studies confirmed that patients felt more balanced after a few days and were able to sleep better as a result. Medicinal lavender does not make you tired or addicted during the day and there are no known interactions with other preparations or substances. Lavender preparations are available over the counter in the pharmacy.
