5 Remedies for Insomnia to Help You Sleep Better

India is the second most sleep-deprived country in the world. Sleeping disorders like insomnia can disrupt a person’s life by impacting their moods, energy levels, and ability to cope with stress. Fortunately, our professionals at Mindtalk by Cadabam’s can help individuals overcome insomnia.

Understanding Insomnia

Every adult needs to sleep a healthy amount of 7-9 hours to recharge themselves and to avoid daytime dysfunction like delayed reflexes, slowed thinking or trouble concentrating.

What is Insomnia?

One of the most common sleeping disorders is insomnia, which causes trouble falling or staying asleep. There is no one-size-fits-all sleeping pattern for everyone to follow; therefore, insomnia can vary in duration or frequency. Numerous health problems might arise from not getting enough sleep.

Causes and Symptoms of Insomnia

While the exact cause of insomnia is still under study, there are a few factors that are believed to be contributing to the condition.

Family history of sleeping disorders like insomnia.

Individuals who struggle to fall asleep may have brain chemistry variations or be more neuroactive than average.

Pre-existing physical and mental health issues inevitably impact your sleep schedule.

Enduring challenging circumstances or brief transitions in life.

Unhealthy lifestyles or habits.

Individuals with insomnia exhibit their symptoms differently but the most common are

Staying awake for long periods before going to sleep

Even when you do manage to sleep, it's only for a short while.

Constant tiredness or sleepiness.

Trouble remembering or focusing

Mood swings

Is Insomnia Curable?

Insomnia can cause major inconvenience and disruption in one's life. However, it can be treated with a combination of different treatment options, like psychotherapies, counselling or medication, if needed. These can help individuals ease their sleeping problems.

Medical Treatments vs. Natural Remedies

Both medical treatments and natural remedies are used to address insomnia and can provide varying results. Prescription medications like benzodiazepines, non-benzodiazepine hypnotics, and melatonin can be effective from the initial use itself but may contain side effects.

On the contrary, natural remedies like relaxation techniques may have little to no side effects but take longer to show results.

Long-term vs. Short-term Insomnia

Insomnia can be categorised into two types: short-term and long-term insomnia. Short-term or acute insomnia can last for a few nights, is fueled by stress or a change in environment, and can be treated with minimal interventions.

Long-term or chronic insomnia persists for weeks or months and usually results from underlying medical or psychiatric conditions that require professional support.

Over-the-Counter Solutions

Over-the-counter sleep aids offer accessible and immediate options. Commonly used OTC medications include melatonin and antihistamines like diphenhydramine, which are available under various brand names and can increase drowsiness and regulate the sleep-wake cycle, promoting sleep.

This may not be as effective as prescription drugs and cause side effects that may vary from person to person.

5 Home Remedies for Insomnia

Even though medications, whether prescription or not, can have side effects and may not be readily available to everyone, there are five home remedies that people with insomnia can use to fall asleep and improve their overall well-being.

Mindfulness Meditation for Insomnia

Mindfulness meditation includes practising your breath and letting go of worries while sitting quietly, focusing on the present moment, and calming your mind. This helps in relieving stress and anxiety, which are common causes of sleeping problems, improving attention, and increasing immunity.

Individuals can start their meditation practice with short sessions and gradually extend them to longer durations.

Mantra Repetition for Insomnia

This practice involves the continuous recitation of mantras or positive affirmations, either silently or aloud, to achieve a state of deep relaxation. This is an effective technique for helping to quiet the mind and prevent intrusive thoughts that often keep them awake.

Focusing on the mantras can distract individuals from anxious or negative thoughts that lead to stress and an unhealthy sleep cycle.

Yoga for Insomnia

Yoga not only helps with physical posture but also promotes relaxation and eases tension. Eventually serving as an effective remedy for insomnia.

A few yoga poses like Pranayama, Balasana, Uttanasana, or Ardha Uttanasana can help reduce stress and promote relaxation, improving overall sleep quality. Finding the best pose that feels right for your body is the key.

Exercise for Insomnia

Engaging in physical activities like running, walking, or swimming can promote the release of endorphins, which reduce stress and anxiety. Regular stretches and exercises for at least 20 minutes can tire the body, making it easier to fall asleep and stay asleep.

However, it is important to avoid strenuous workouts close to bedtime, as they can have the opposite effect.

Massage for Insomnia

Self-massage, even without a professional, can provide several benefits and improve sleep quality. The physical manipulation of muscles and tissues during a massage helps to increase blood circulation and release tension, contributing to more restful sleep.

The soothing touch of massage therapy can calm and relax individuals, making it easier to fall asleep and stay asleep throughout the night.

Natural Remedies and Home Treatments

Insomnia can cause severe discomfort and impair an Indvidual’s daily functioning, but incorporating natural remedies and home treatments can significantly reduce the symptoms and improve the sleep cycle.

Lifestyle Changes and Sleep Hygiene

Changing certain lifestyles and maintaining good sleep hygiene can promote good sleep and allow your brain to rest and recharge properly, such as:

Engaging in regular exercises

Sticking to a healthy sleep schedule

Limiting caffeine and alcohol

Trying calming activities before bed

Practising stress management techniques

Creating sleep-conducive environment

Using bed for sleep only

Limiting naps

Getting sunlight outside

Herbal Supplements and Natural Substances

It has been shown that taking herbal supplements and using natural ingredients like valerian root, melatonin, chamomile, and lavender can improve sleep quality and relaxation.

While these can have many benefits, approach them with caution. They are not FDA-regulated and can interact with medications. It is important to consult a medical professional before starting any to ensure safety and efficacy.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

There are a few evidence-based treatments for insomnia that improve sleep quality and overall well-being. Cognitive behavioural therapy for insomnia (CBT-I) is one such and can navigate your thought process to improve the condition.

How CBT-I Works?

CBT-I traces an individual’s negative thought process that keeps them awake during sleeping hours and teaches them to transform into healthy beliefs and behaviours that promote good sleep.

Through this psychotherapy, individuals will be able to change their routine, set sleep limits, improve their sleep area, and learn relaxation techniques and coping skills to manage stress, promoting quality sleep.

Accessing CBT-I and Other Psychological Therapies

Unlike sleeping pills, CBT-I and other psychological therapies can address the underlying causes of sleeping disorders and have no side effects. They can be personalised and cater to each individual's needs and requirements.

A Licensed mental health professional like psychologists, therapists, psychiatrists, or counsellors are trained to provide individualised CBT-I and improve overall well-being.

Tips for Quick Relief from Insomnia

A few tips for individuals struggling with insomnia to have quick relief like relaxation techniques, a consistent sleep schedule, and avoiding heavy meals, caffeine, and alcohol close to bedtime. Incorporating these can reduce discomfort and symptoms.

Relaxation Techniques and Sleep Environment Optimization

A few relaxation techniques and sleep environment optimisation can help combat insomnia. Such as:

Deep breathing and muscle relaxation calm the individual mind and body.

Mindfulness meditation to reduce stress.

Cresting a sleep-conducive environment by keeping a dark, quiet, and cool bedroom.

Calming activities such as warm baths, listening to soothing music, or reading a book before bedtime might help your body wind down.

When to Seek Professional Help?

Anybody can have irregular sleep at any time in their life due to several reasons, but it is advisable to seek professional mental health assistance if your sleeping problems seem to be growing worse and are having a substantial negative influence on your everyday functioning.

They will identify the underlying cause of your sleep issue and devise a course of action.

With Mindtalk Overcome your Insomnia for better sleep

If you or your loved ones are struggling with insomnia, our mental health professionals at Mindtalk are trained to offer the necessary interventions and treatments. They can provide personalised treatments that suit your symptoms after assessing your conditions in a safe and non-judgmental space.

They will equip you with coping skills that will assist you in transforming to a healthy lifestyle that promotes quality sleep and improves overall well-being.

`FAQs`

1.What is the best home remedy for insomnia?

Home remedies like mindfulness meditation, mantra repetition, yoga, exercise, and massage are effective for insomnia.

2.How to overcome insomnia?

Seeking medical professionals can help you overcome insomnia by recommending cognitive behavioural therapy for insomnia (CBT-I) that helps you calm your mind and body, boosting sleep.