Are you unable to sleep in the night? Sleep deprivation can play havoc on not just your physical but mental health too. Any signs of insomnia need urgent medical attention before they get out of proportion. However, most of us are afraid of exposing ourselves to sedatives of any kind because of their ill-effects, isn’t it?

Did you know that nature provides all us insomniacs with the perfect remedy for are sleep problems? Many of the natural ingredients that we find commonplace in our lives can go a long way in treating sleep disorders and preventing onset of related ailments like obesity, blood pressure and anxiety. However, before we dwell on how to treat sleep disorder, we should be conversant with the signs and common causes of this problem to justifiably address it.

You know you have sleep disorders when you have difficulty falling asleep or when you wake up frequently during the night or wake up feeling tired and unrefreshed in the morning. Some of the known causes of insomnia are:

1. Stress and/or emotional distress often due to hyperactive adrenals that lead to increased stress hormones in the body.
2. Eye-related problems including damaged optic nerves
3. Over use of mobiles/tablets especially before going to sleep

Some of the commonly found natural ingredients to help with sleep disorders include:

1. Melatonin

Melatonin is a naturally occurring hormone, made by the pineal gland. This hormone, in low doses, is said to naturally induce sleep. Since the pineal gland works in the dark during the night (being almost inactive during the day!), most of the melatonin is secreted into the bloodstream during the night. This hormone remains active for almost 12-hour post-release and gradually its levels taper during the day. Calcium helps the brain to make more melatonin and thus, a cupful of warm milk just before retiring to bed is considered very effective in promoting good sleep, especially if one adds some almonds to it.

2. Magnesium

Magnesium is empirically shown to stimulate the brain to induce sleep and plays a key role with the sleep patterns. Naturally, magnesium is found in green leafy vegetables, wheat germ, pumpkin seeds and almonds. You can also take a combination of calcium and magnesium supplements (of course in consultation with your doctor!) to keep the calcium & magnesium levels at par in the body for better sleep.

3. L-Theanine

L-Theanine is actively found in green tea and is a very good calming agent. Regular use of green tea could help increase L-Theanine levels in the body that help fight anxiety, reduce heart rate and build adequate immune responses to stress. However, the amount of L-Theanine that you can get from green tea is not sufficient alone and L-Theanine supplements can be taken in consultation with your doctor as well.

4. Valerian

Valerian is a medicinal herb that has been used since ancient times in the treatment of sleep disorders. This herb acts as a natural sedative and is a commonly used remedy for insomnia.

5. Lavender

Lavender oil has been found to have a calming effect on the mind and aids sleep in insomniacs. It is widely used in treating sleep-related problems through aromatherapy, a new-age alternate therapy. 

To top these, here are some simple lifestyle tricks that could help you with your sleep disorders effectively without any over-the-counter or prescription medication for treating the same.

Simple yoga asanas including stretches and deep breathing exercises have been found to be very effective for correcting sleep disorders. One can try simple meditation and these yoga asanas before going to bed to relax mind and body and prepare it for a good night’s sleep.

• Moderate intensity exercised one about 5-6 hours before sleeping time help in improving not just sleep patterns but general health as well . Keep you sleep area quiet and at moderate temperatures
• Avoid using TV/Mobiles/Computers/Tablets just before retiring to bed
• Avoid excessive fluids especially any sources of caffeine, nicotine or alcohol, before sleep. Also try to keep your supper light avoiding large meals.
• Try sleeping on your side to minimize the annoying habit of snoring that could disturb your sleep and also keep other breathing problems at bay.

For more information on how to counter sleep disorders, click here.