(WellnessNova.com) - Sleeping disorder is a common phenomenon and is observed in most of the people across the world. Normally a person should have 6 to 8 hours of sleep every night, however in case of a disorder, one frequently wakes up in the night and does not get a proper sleep. There are some home remedies which can get you a deep peaceful sleep in the night:
1. Warm Milk
Drink a glass of warm milk at least 30 minutes before bedtime. This will induce a good and uninterrupted sleep and you will wake up fresh in the morning.
The reason behind milk promoting a peaceful sleep is that it contains an ingredient known as tryptophan which relaxes the nerves and brain. It also has a high content of calcium which increases melatonin production that relaxes the muscles, reduces stress, and gives a good sleep.
2. Honey and Water
Add a teaspoon of honey to a glass of warm water and drink it before going to sleep. This mix keeps you hydrated and promotes digestion which gives you good sleep.
This is because indigestion and stomach cramps may lead to interrupted sleep and you may wake up several times in the night. Also hydration is important and it gives you a peaceful sleep.
Almonds are excellent to induce sleep and relax the muscles as well. Eat a handful of almonds preferably 30 minutes before going to sleep.
Almonds are rich in magnesium. Researches have shown that if the content of magnesium in the body is too low then it is difficult to sleep. Also, almonds are a protein-rich food, therefore this helps control the blood sugar level while sleeping.
Bananas are excellent for promoting sleep in the body. Eat a ripe banana regularly before going to bed.
Bananas are rich in magnesium and potassium which relax the muscles naturally. Also they’re a rich source of vitamin B6 which releases the hormone melatonin, popularly known as the sleeping hormone. Bananas are also a carbohydrate-rich food, which thereby enable a person to fall asleep easily.
It is advisable for people suffering from sleeping disorder to have two to three cups of fresh curd throughout the day. Eat curd directly or include in your salads.
Curd contains tryptophan which induces sleep and you will get a deep sleep throughout the night. However remember to have curd only, do not replace it with yogurt which contains essential proteins which can keep you awake for a longer time.
6. Coconut Oil
Take two tablespoons of coconut oil in a container and warm it slightly. Massage this warm oil gently on the scalp for few minutes. This will induce sleep easily.
Coconut oil calms down the nervous system along with the brain thereby promoting sleep. Also when you massage your head it promotes blood circulation in the brain, which helps you get a good deep sleep.
7. Green Tea
Green tea is good for sleeping disorders. Sip two to three cups of green tea throughout the day and you will get a good sleep at night. Dip a green tea bag in a cup of hot water. Let it steep for 2 minutes and then drink this tea.
Green tea is rich in amino acids which relax the muscles and calm the mind, thereby promoting peaceful and deep sleep in the night.