Nature Creation
HOT POCKETSMany adults find it difficult to get a night of quality sleep these days. Different factors like body pain, sleeping environment, bedtime routine, and levels of supplement intake (caffeine or alcohol) can affect the amount and quality of sleep. A report from the CDC (Centers for Disease Control and Prevention) has published data highlighting that 33% of adults don’t get the sleep they need.
If someone doesn’t get enough rest, there are some natural ways to get better and more sleep. This could entail taking a supplement, changing your sleep schedule, or practicing improved sleep hygiene. Enhancing your bed’s comfort—for example, using a mattress designed to relieve back pain—can be crucial to obtaining a better night’s sleep.
This blog contains five of the most common sleeping disorders, such as insomnia and sleep apnea, and natural ways to prevent them and infuse great sleep.
Impact Of Sleeping Disorders
Between 50 and 70 million Americans are thought to have chronic sleep and wakefulness disturbances that impair everyday functioning and negatively impact longevity and health. There are around 90 different types of sleep disorders, and most are characterized by one or more of the following symptoms: excessive daytime drowsiness, trouble falling or staying asleep, or unusual sleep-related occurrences.
5 Most Common Sleeping Disorders and Natural Strategies to Manage Them
1. Insomnia
Insomnia is one of the popular and discussed types of sleep disorders that is caused by the inability to sleep. In particular, it affects around 1 in 3 adults, making it a widespread issue that demands attention. It can last a few days to a month, depending upon the severity and presence of triggering factors. Waking up too early, not being able to get back to sleep, and feeling tired after waking up can be some vital symptoms of insomnia.
Natural strategies to manage:
- Establish a healthy routine: Going to bed and waking up at the same time can help regulate the body’s internal clock, making it easier to fall asleep and wake up early.
- Limit Screen Time: Avoid screens (phones, computers, TVs) at least one hour before bed, as blue light can interfere with melatonin production.
- Herbal Teas: Herbal teas like chamomile and valerian root have long been used as a natural remedy for better sleep.
- Meditation: Doing meditation can reduce the stress level and relax the mind. Studies show that 10-15 minutes of meditation before going to sleep can improve sleep quality by calming the nervous system.
- Lavender Aroma: Lavender aroma is known to help relax the body and mind. Use a lavender eye mask from Nature Creation to promote better sleep and relaxation.
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2. Sleep Apnea
Sleep apnea refers to the interruption of breathing while sleeping. A person will experience episodes of breathing obstructions (Obstructive sleep apnea) while sleeping, which will result in snoring, gasping, or pausing breathing. The prevalence of this disorder is high among men and elderly people.
Natural strategies to manage:
- Weight management: Individuals with OSA will benefit from weight loss as extra weight around the neck and throat can exacerbate airway blockages.
- Change sleep position: sleeping on your side instead of your back can allow airflow by controlling the tongue and soft tissues from collapsing into the throat.
- Use Essential Oils for Respiratory Health: Eucalyptus and peppermint oils can open nasal passages and support easier breathing. Diffuse these oils or add them to a bedtime steam inhalation.
3. Restless Legs Syndrome (RLS)
In restless legs syndrome (RLS), the impulse to move one’s legs is commonly accompanied by unpleasant and uncomfortable sensations in the legs, which are usually described as itching, burning, tingling, creeping, or crawling.
Natural strategies to manage:
- Supplement: Supplements like magnesium contain muscle-relaxing effects that can ease the symptoms of this disorder. Eat magnesium-rich foods like nuts, seeds, and leafy greens.
- Stretching: gentle stretching before bed can be beneficial to reduce tension and ease the symptoms.
- Apply heat: Heat Therapy can provide soothing warmth that relieves muscle spasms & discomfort. Microwavable heating pads are ideal for repeated heat therapy sessions and are easy to use.
4. Narcolepsy
A long-term neurological condition called narcolepsy interferes with the brain’s capacity to regulate sleep-wake cycles. After waking up, individuals suffering from narcolepsy may feel relaxed, but they will feel extremely drowsy for the majority of the day. A lot of people who have narcolepsy also have irregular and disrupted sleep patterns, which might include numerous nighttime awakenings.
Natural strategies to manage:
- Scheduled naps: Planning short naps throughout the day can help manage the risks of sudden sleep attacks.
- Balanced diet and exercise: Eating a nutritious diet and engaging in some physical activities can increase daytime alertness, improve focus, and reduce the frequency of sleep attacks.
5. Circadian Rhythm Sleep Disorders
Our body has a natural clock known as circadian rhythm. Circadian Rhythm Sleep Disorder is a health condition in which the body’s natural clock is disrupted. These disruptions impact the body’s ability to maintain a regular sleep-wake cycle, often leading to insomnia and daytime drowsiness.
Natural strategies to manage:
- Light therapy: Exposure to bright daylight can help your body reset the internal clock, promoting earlier sleep.
- Consistent schedule: Keeping a regular sleep-wake routine, even on weekends, reinforces the body’s circadian rhythm, improving sleep quality and timing.
Final Thoughts
Sleep is foundational to health, and natural remedies offer simple and sustainable ways to manage sleep disorders. If you are facing difficulties getting enough sleep a day, choosing the above-mentioned natural remedies can surely help. Improving sleep hygiene, using natural sleep aids, and fixing the sleep environment are among the effective ways to improve your sleep.
Making small changes can lead you to healthier and more restful nights in the long term. So, are you ready to experience a better night’s rest?