6 natural ways to keep sleep disorders at bay

6 natural ways to keep sleep disorders at bay

Sleep disorders are medical conditions that make it difficult for a person to fall asleep or remain sleeping. This results in unrestful sleep. Insomnia, sleep apnea, restless legs syndrome, narcolepsy, and parasomnias are some examples of major sleep disorders. Some of these disorders could turn into serious clinical conditions, which is why they should never be ignored.

A person should also be aware of certain signs and symptoms of sleep disorders. Medical guidance should be sought if one experiences daytime sleepiness, difficulty while falling asleep, anxiety during the day, low levels of concentration, or if they have irregular sleep cycles. Remember to always consult a qualified medical professional as soon as you experience any such symptoms.

Treatment for sleep disorders can be done in a number of ways. Common treatment options include sleeping pills and allergy medications. Other types of treatment options can include therapy, the use of breathing devices, and a combination of activities like meditation, aromatherapy, and sound therapy. Some medical practitioners might also suggest practicing some of the below-mentioned methods to help one get better sleep.

Bedtime yoga

Unwinding with yoga before going to bed can be a highly effective way to calm your body and mind. Doing basic breathing exercises and stretches should help you go to sleep with a relaxed mind. These will help you pace yourself and relieve stress, making falling asleep easier.

Calm down to music

Listening to music works wonders on almost any individual. You can experiment with a range of calming music, piano concerts, nature sounds, or other musical instruments. Studies suggest that listening to calming music at bedtime helps one sleep better. It can therefore prove beneficial to people with sleep disorders or those who have difficulty falling asleep.

Start off with a workout

Even though we are aware about the benefits of working out, we tend to find multiple excuses to put off exercising. Exercise not only contributes toward our physical wellbeing but is also beneficial on the emotional and mental front. This means that regular exercise helps manage sleep disorders, too. Individuals suffering from sleep disorders can perform strenuous activities in the morning. This helps with several mental health issues and is known to make sleeping an easier task.

Set a favorable temperature

We all, at times, must’ve not felt like getting out of bed when the weather is good. This is because the body experiences the optimal temperature to rest under favorable weather conditions. Studies show that maintaining a desirable room temperature helps with the sleeping process. Therefore, for people with sleep disorders like insomnia, it can prove helpful to set their thermostats at a constant temperature for the body to relax and fall asleep faster.

Reduce screen time
We all know about the harmful blue light emanating from computers, phones, etc. Yet most of us cannot get over the urge to constantly check our devices before we go to bed. Staring at our phones in the dark can affect our eyesight. Avoiding all types of lights and devices before bedtime can help us go to sleep faster.


Melatonin is a hormone that the body produces naturally. The level of melatonin increases with evening darkness, thus regulating the sleep-wake cycle. It was recently proven that melatonin can help improve the quality of sleep. The above-mentioned points can work as factors that help increase the natural secretion of melatonin. However, if one is still having problems getting good sleep, they can try melatonin supplements. It is available in the form of oral medication, and can be purchased over the counter. One should always consult with their doctor before using any type of supplement to get relief from sleep disorders.