Pressure Points and Acupressure for Sleep blog feature image

<p class="null">Sleep is one of the most crucial pillars of good health, yet many struggle to get enough. There are various reasons you might stay awake through the night, from an endless loop of thoughts to physical discomfort. A natural and widely used practice called acupressure could help. Rooted in <a target="_blank" rel="noopener noreferrer nofollow" href="https://pubmed.ncbi.nlm.nih.gov/10496543/">traditional Chinese medicine</a>, this simple technique involves applying gentle pressure to specific points on the body to stimulate energy flow, or “Qi,” and promote relaxation. For sleep, this technique is beneficial in calming the mind, reducing stress, and preparing the body for rest.</p><h2 id="inner-frontier-gate"><strong>Inner Frontier Gate</strong></h2><p class="null">Let’s begin with the Inner Frontier Gate, located on your forearm approximately three finger widths above the wrist. It is commonly used to treat nausea or digestive difficulties, but it can also aid with insomnia, particularly if it is caused by physical discomfort. Massaging this area gently with your thumb might help you feel more balanced and relaxed.</p><h2 id="yin-tang-point"><strong>Yin Tang Point</strong></h2><p class="null">The Yin Tang Point, also called <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sciencedirect.com/science/article/abs/pii/S1550830724001289">the Third Eye</a>, is located between your eyebrows. Gently pressing or massaging this spot can help calm an overactive mind and relieve tension. It’s a go-to for those nights when your mind is racing, and sleep feels like a distant dream.</p><h2 id="spirit-gate"><strong>Spirit Gate</strong></h2><p class="null">Next up is the Spirit Gate, or Shen Men. This pressure point is located on the wrist crease, just below your little finger. Known for its powerful calming properties, applying light pressure here for a couple of minutes can reduce anxiety and help you unwind before bed. This point is particularly beneficial if the root cause of your sleeplessness is you are under stress or feeling emotionally overwhelmed.</p><h2 id="an-mian-points"><strong>An Mian Points</strong></h2><p class="null">For those with stress in their neck or shoulders,<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.mansapublishers.com/index.php/ijim/article/view/4700"> the An Mian Points, or “peaceful sleep” points</a>, are a lifesaver. These pressure points are located behind your ears, near the base of the skull. Applying steady, circular pressure here can ease physical tension and soothe headaches that might be interfering with your ability to fall asleep. It should help you wind down and destress after a long day.</p><h2 id="bubbling-spring"><strong>Bubbling Spring</strong></h2><p class="null">A lesser-known but equally effective point is the Bubbling Spring, found on the sole of your foot. These points are the small depressions that appear just above the middle of your foot when you curl your toes inward. This point grounds your energy and promotes a sense of calm. It’s an excellent way to wind down after a long day, particularly if you feel overstimulated or frustrated.&nbsp;</p><h2 id="great-rushing-point"><strong>Great Rushing Point</strong></h2><p class="null">Finally, we have the Great Rushing Point, located on the top of your foot, between the big and second toes. This point helps regulate energy and reduce irritability. By stimulating this spot, you can address restlessness that often accompanies sleeplessness.</p><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865400277_Pressure_points_for_falling_asleep.jpg?v=1734939412" alt="cm7qqb7zf0065ulnw2y38w8sm"><h2 id="things-to-keep-in-mind"><strong>Things to Keep in Mind&nbsp;</strong></h2><p class="null">Acupressure or gentle massages on your pressure points don’t require any fancy tools or training. You can simply use your fingers to press gently but firmly on each point for 1–3 minutes. Focus on taking deep, slow breaths while doing so, as this will lead to an enhanced relaxation response. If you’d like, you can use a tennis ball to massage the soles of your feet by gently rolling it back and forth. Alternatively, wooden rollers available in the market can also provide relief.&nbsp;</p><p class="null">When it comes to the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sciencedirect.com/science/article/pii/S2352013214001057">science of acupressure</a>, it becomes important to approach it with consistency. Making it a part of your nightly wind-down routine can maximise its benefits. Combine it with other relaxing activities, such as a cool sleeping environment, muted lighting, warm herbal teas, or reading a book, to create a sleep-friendly setting.</p><p class="null">Acupressure is a safe and non-invasive treatment but is not a one-size-fits-all answer. If you suffer from persistent insomnia or feel you have underlying health problems, consult a healthcare professional for a more comprehensive treatment plan.</p><p class="null">However, including acupressure in your self-care routine can be a useful and relaxing technique to improve your sleep organically. Sometimes the simplest methods have the most impact.</p><p class="null">&nbsp;</p><p class="null">Also Read:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-insomnia">What is Insomnia?</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/symptoms-of-insomnia-how-to-identify-sleep-disorders">Symptoms of Insomnia: How to&nbsp;Identify Sleep Disorders</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/natural-and-ayurvedic-treatments-for-insomnia">Natural and Ayurvedic Treatments for Insomnia</a></p></li></ul>

Sleep is one of the most crucial pillars of good health, yet many struggle to get enough. There are various reasons you might stay awake through the night, from an endless loop of thoughts to physical discomfort. A natural and widely used practice called acupressure could help. Rooted in 

, this simple technique involves applying gentle pressure to specific points on the body to stimulate energy flow, or “Qi,” and promote relaxation. For sleep, this technique is beneficial in calming the mind, reducing stress, and preparing the body for rest.

Let’s begin with the Inner Frontier Gate, located on your forearm approximately three finger widths above the wrist. It is commonly used to treat nausea or digestive difficulties, but it can also aid with insomnia, particularly if it is caused by physical discomfort. Massaging this area gently with your thumb might help you feel more balanced and relaxed.

, is located between your eyebrows. Gently pressing or massaging this spot can help calm an overactive mind and relieve tension. It’s a go-to for those nights when your mind is racing, and sleep feels like a distant dream.

Next up is the Spirit Gate, or Shen Men. This pressure point is located on the wrist crease, just below your little finger. Known for its powerful calming properties, applying light pressure here for a couple of minutes can reduce anxiety and help you unwind before bed. This point is particularly beneficial if the root cause of your sleeplessness is you are under stress or feeling emotionally overwhelmed.

For those with stress in their neck or shoulders,

 the An Mian Points, or “peaceful sleep” points

, are a lifesaver. These pressure points are located behind your ears, near the base of the skull. Applying steady, circular pressure here can ease physical tension and soothe headaches that might be interfering with your ability to fall asleep. It should help you wind down and destress after a long day.

A lesser-known but equally effective point is the Bubbling Spring, found on the sole of your foot. These points are the small depressions that appear just above the middle of your foot when you curl your toes inward. This point grounds your energy and promotes a sense of calm. It’s an excellent way to wind down after a long day, particularly if you feel overstimulated or frustrated. 

Finally, we have the Great Rushing Point, located on the top of your foot, between the big and second toes. This point helps regulate energy and reduce irritability. By stimulating this spot, you can address restlessness that often accompanies sleeplessness.

Acupressure or gentle massages on your pressure points don’t require any fancy tools or training. You can simply use your fingers to press gently but firmly on each point for 1–3 minutes. Focus on taking deep, slow breaths while doing so, as this will lead to an enhanced relaxation response. If you’d like, you can use a tennis ball to massage the soles of your feet by gently rolling it back and forth. Alternatively, wooden rollers available in the market can also provide relief. 

, it becomes important to approach it with consistency. Making it a part of your nightly wind-down routine can maximise its benefits. Combine it with other relaxing activities, such as a cool sleeping environment, muted lighting, warm herbal teas, or reading a book, to create a sleep-friendly setting.

Acupressure is a safe and non-invasive treatment but is not a one-size-fits-all answer. If you suffer from persistent insomnia or feel you have underlying health problems, consult a healthcare professional for a more comprehensive treatment plan.

However, including acupressure in your self-care routine can be a useful and relaxing technique to improve your sleep organically. Sometimes the simplest methods have the most impact.

Pressure Points and Acupressure for Sleep

What Causes Insomnia blog feature image

<p class="null">Insomnia, a common sleep disorder, can turn restful nights into a struggle. Insomnia is characterised by difficulty falling or staying asleep, disturbed sleeping patterns, a tendency to wake up too early and an inability to go back to sleep. Understanding the root cause of insomnia is essential to treating it effectively, especially if it leaves you feeling lethargic and fatigued throughout the day.&nbsp;</p><h2 id="psychological-causes-for-insomnia"><strong>Psychological Causes for Insomnia</strong></h2><p class="null">Psychological factors play a significant role in insomnia as it can often make you feel restless. This, in turn, can lead to stress, anxiety and rumination keeping the mind active in the hours it should rest. Understanding how these mental and emotional challenges contribute to insomnia is key to breaking the cycle and finding the rest you need.</p><h2 id="1-stress-and-anxiety">1. Stress and Anxiety</h2><p class="null">One of the most common causes of insomnia is stress. Stress triggers the body&apos;s fight-or-flight response and leads to <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10157827/">increased cortisol levels</a>, also known as the stress hormone. Anxiety, which can be as minor as meeting work deadlines, projects or assignments to worrying about relationships or one’s health, can keep your mind active at night, preventing you from drifting into sleep. If you are suffering from anxiety, the chances of insomnia increase, making it harder to fall or stay asleep.</p><h2 id="2-depression">2. Depression</h2><p class="null">Insomnia is closely linked to depression, with sleep disturbances being a common symptom of depressive disorders. Depression alters the biological clock of the body resulting in a disrupted sleep-wake cycle. This often causes fragmented sleep or early morning awakenings. Ironically, while depression can cause insomnia, chronic insomnia can also lead to the development of early stages of depression, creating a vicious cycle.</p><h2 id="3-trauma-and-ptsd">3. Trauma and PTSD</h2><p class="null">Insomnia is often a key symptom in people suffering from post-traumatic stress disorder, often abbreviated to PTSD. The emotional distress associated with trauma can lead to nightmares, difficulty falling asleep and night sweating, making sleep a challenge for those <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5068571/">diagnosed with PTSD</a>.&nbsp;</p><h2 id="4-habit-of-rumination">4. Habit of Rumination</h2><p class="null">Those who tend to overthink, also known as rumination, are more prone to insomnia. If your mind races with thoughts, especially at bedtime and you find it hard to switch off, it can result in insomnia. Cognitive hyperarousal, a psychological condition, where the brain remains highly active, can keep you from falling into a restful sleep.</p><h2 id="5-jet-lag">5. Jet Lag</h2><p class="null">Jet lag, especially if you are a frequent traveller, temporarily disrupts one’s circadian rhythm or biological clock. This can make it difficult to fall asleep at one’s usual bedtime, leading to insomnia.</p><h2 id="medical-conditions-and-insomnia"><strong>Medical Conditions and Insomnia</strong></h2><p class="null">Medical conditions can significantly contribute to insomnia, often creating a cycle of poor sleep and worsened symptoms. Understanding the connection between these conditions and insomnia is crucial for addressing sleep challenges effectively.</p><h2 id="1-chronic-pain">1. Chronic Pain</h2><p class="null">Chronic pain conditions including fibromyalgia, arthritis, and lower back pain can make it difficult to remain still for extended periods, which can result in frequent awakenings or it can keep you tossing and turning in your bed all night. In these situations, pain management is crucial to enhancing the quality of sleep.</p><h2 id="2-hormone-changes-and-menopause">2. Hormone Changes and Menopause</h2><p class="null">Sleep can be impacted by hormonal fluctuations, especially in women. One of the main causes of insomnia is menopause, which is accompanied by hot flashes and nocturnal sweats. Sleep disturbances can also result from hormonal abnormalities brought on by diseases like hyperthyroidism.</p><h2 id="3-restless-legs-syndrome-rls">3. Restless Legs Syndrome (RLS)</h2><p class="null">RLS is a neurological condition that results in pain or uncomfortable sensations in the legs, frequently accompanied by a desire to move them. This may result in trouble falling asleep or numerous nighttime awakenings.</p><h2 id="4-sleep-apnea">4. Sleep Apnea</h2><p class="null">A person with this illness frequently wakes up during the night because their breathing stops for brief periods of time while they sleep. Even though they may not be aware of their frequent awakenings, many people with&nbsp;<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.nhlbi.nih.gov/health/sleep-apnea">sleep apnea</a>&nbsp;frequently experience daytime tiredness. This condition is a major cause of insomnia and requires medical consultation.</p><h2 id="5-chronic-conditions">5. Chronic Conditions</h2><p class="null">If you are suffering from chronic illnesses like diabetes, heart disease, or respiratory disorders, you might face disrupted sleep. This is often due to associated discomforts or the need to use the restroom frequently during the night.</p><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865405888_Medical_Conditions_and_Insomnia.jpg?v=1733992730" alt="cm7qqbcdi0069ulnw6lxpa76g"><h2 id="lifestyle-causes-for-insomnia"><strong>Lifestyle Causes for Insomnia</strong></h2><p class="null">Insomnia can be triggered because of everyday habits, like irregular sleep schedules, high stress levels, and increased screen time, which can contribute to sleepless nights. Recognising and adjusting these lifestyle choices can be a crucial first step toward achieving better sleep and overcoming the cycle of insomnia.</p><h2 id="1-irregular-sleep-schedule">1. Irregular Sleep Schedule</h2><p class="null">Going to bed and waking up at inconsistent times can disrupt your circadian rhythm, the body&apos;s internal clock that regulates sleep. Once the circadian rhythm is disrupted, it can take a while to adjust back to normal, leading to disrupted sleep cycles.&nbsp;</p><h2 id="2-sedentary-lifestyle">2. Sedentary Lifestyle</h2><p class="null">People who don’t engage in regular physical exercise may find it harder to fall asleep. Physical activity helps tire your body leading to better sleep, and regulates the sleep-wake cycle. Sedentary lifestyles can contribute to restlessness at night.</p><h2 id="3-caffeine-and-alcohol">3. Caffeine and Alcohol</h2><p class="null">Consuming stimulants like caffeine, tobacco or nicotine, especially late in the day, can make it harder to fall asleep. While alcohol might initially make you feel drowsy, it can disrupt your sleep cycle later in the night, leading to fragmented sleep.&nbsp;</p><h2 id="4-age-related-changes">4. Age-related changes</h2><p class="null">Insomnia becomes more prevalent as people age. Older people may experience a natural reduction in deep sleep stages, making them more susceptible to disturbed sleep. Additionally, age-related health problems, such as chronic pain, lethargy, restlessness or the need to urinate more frequently at night, can disrupt sleep.</p><h2 id="5-poor-sleep-habits">5. Poor Sleep Habits</h2><p class="null">Engaging in stimulating activities right before bed, such as watching intense TV shows, working late, or engaging in difficult conversations, can hinder your ability to relax and wind down. The widespread use of smartphones, laptops, and tablets, especially before bed, exposes people to blue light, which suppresses the production of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know#:~:text=Melatonin%20is%20a%20hormone%20that,night%20can%20block%20melatonin%20production.">melatonin, the sleep hormone</a>. This delay in melatonin release makes it harder to fall asleep.</p><h2 id="6-excessive-napping">6. Excessive Napping</h2><p class="null">While a short nap can be beneficial, long or late afternoon naps can interfere with nighttime sleep. Sleeping during the day can reduce the body&apos;s natural drive to sleep at night, leading to difficulty falling asleep.&nbsp;</p><h2 id="7-poor-sleep-environment">7. Poor Sleep Environment</h2><p class="null">Noise, light, an uncomfortable mattress, or an overheated room can all interfere with your ability to sleep. People who work late into the night or are exposed to bright screens before bed can also struggle with falling asleep as light exposure signals the brain to stay awake.</p><p class="null">&nbsp;</p><p class="null">Also Read:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-insomnia">What is Insomnia?</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/symptoms-of-insomnia-how-to-identify-sleep-disorders">Symptoms of Insomnia: How to&nbsp;Identify Sleep Disorders</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/the-effects-of-sleep-on-health-and-wellbeing">The Relationship Between Sleep and Health</a></p></li></ul><h2></h2>

Insomnia, a common sleep disorder, can turn restful nights into a struggle. Insomnia is characterised by difficulty falling or staying asleep, disturbed sleeping patterns, a tendency to wake up too early and an inability to go back to sleep. Understanding the root cause of insomnia is essential to treating it effectively, especially if it leaves you feeling lethargic and fatigued throughout the day. 

Psychological factors play a significant role in insomnia as it can often make you feel restless. This, in turn, can lead to stress, anxiety and rumination keeping the mind active in the hours it should rest. Understanding how these mental and emotional challenges contribute to insomnia is key to breaking the cycle and finding the rest you need.

One of the most common causes of insomnia is stress. Stress triggers the body's fight-or-flight response and leads to 

, also known as the stress hormone. Anxiety, which can be as minor as meeting work deadlines, projects or assignments to worrying about relationships or one’s health, can keep your mind active at night, preventing you from drifting into sleep. If you are suffering from anxiety, the chances of insomnia increase, making it harder to fall or stay asleep.

Insomnia is closely linked to depression, with sleep disturbances being a common symptom of depressive disorders. Depression alters the biological clock of the body resulting in a disrupted sleep-wake cycle. This often causes fragmented sleep or early morning awakenings. Ironically, while depression can cause insomnia, chronic insomnia can also lead to the development of early stages of depression, creating a vicious cycle.

Insomnia is often a key symptom in people suffering from post-traumatic stress disorder, often abbreviated to PTSD. The emotional distress associated with trauma can lead to nightmares, difficulty falling asleep and night sweating, making sleep a challenge for those 

Those who tend to overthink, also known as rumination, are more prone to insomnia. If your mind races with thoughts, especially at bedtime and you find it hard to switch off, it can result in insomnia. Cognitive hyperarousal, a psychological condition, where the brain remains highly active, can keep you from falling into a restful sleep.

Jet lag, especially if you are a frequent traveller, temporarily disrupts one’s circadian rhythm or biological clock. This can make it difficult to fall asleep at one’s usual bedtime, leading to insomnia.

Medical conditions can significantly contribute to insomnia, often creating a cycle of poor sleep and worsened symptoms. Understanding the connection between these conditions and insomnia is crucial for addressing sleep challenges effectively.

Chronic pain conditions including fibromyalgia, arthritis, and lower back pain can make it difficult to remain still for extended periods, which can result in frequent awakenings or it can keep you tossing and turning in your bed all night. In these situations, pain management is crucial to enhancing the quality of sleep.

Sleep can be impacted by hormonal fluctuations, especially in women. One of the main causes of insomnia is menopause, which is accompanied by hot flashes and nocturnal sweats. Sleep disturbances can also result from hormonal abnormalities brought on by diseases like hyperthyroidism.

RLS is a neurological condition that results in pain or uncomfortable sensations in the legs, frequently accompanied by a desire to move them. This may result in trouble falling asleep or numerous nighttime awakenings.

A person with this illness frequently wakes up during the night because their breathing stops for brief periods of time while they sleep. Even though they may not be aware of their frequent awakenings, many people with 

 frequently experience daytime tiredness. This condition is a major cause of insomnia and requires medical consultation.

If you are suffering from chronic illnesses like diabetes, heart disease, or respiratory disorders, you might face disrupted sleep. This is often due to associated discomforts or the need to use the restroom frequently during the night.

Insomnia can be triggered because of everyday habits, like irregular sleep schedules, high stress levels, and increased screen time, which can contribute to sleepless nights. Recognising and adjusting these lifestyle choices can be a crucial first step toward achieving better sleep and overcoming the cycle of insomnia.

Going to bed and waking up at inconsistent times can disrupt your circadian rhythm, the body's internal clock that regulates sleep. Once the circadian rhythm is disrupted, it can take a while to adjust back to normal, leading to disrupted sleep cycles. 

People who don’t engage in regular physical exercise may find it harder to fall asleep. Physical activity helps tire your body leading to better sleep, and regulates the sleep-wake cycle. Sedentary lifestyles can contribute to restlessness at night.

Consuming stimulants like caffeine, tobacco or nicotine, especially late in the day, can make it harder to fall asleep. While alcohol might initially make you feel drowsy, it can disrupt your sleep cycle later in the night, leading to fragmented sleep. 

Insomnia becomes more prevalent as people age. Older people may experience a natural reduction in deep sleep stages, making them more susceptible to disturbed sleep. Additionally, age-related health problems, such as chronic pain, lethargy, restlessness or the need to urinate more frequently at night, can disrupt sleep.

Engaging in stimulating activities right before bed, such as watching intense TV shows, working late, or engaging in difficult conversations, can hinder your ability to relax and wind down. The widespread use of smartphones, laptops, and tablets, especially before bed, exposes people to blue light, which suppresses the production of 

. This delay in melatonin release makes it harder to fall asleep.

While a short nap can be beneficial, long or late afternoon naps can interfere with nighttime sleep. Sleeping during the day can reduce the body's natural drive to sleep at night, leading to difficulty falling asleep. 

Noise, light, an uncomfortable mattress, or an overheated room can all interfere with your ability to sleep. People who work late into the night or are exposed to bright screens before bed can also struggle with falling asleep as light exposure signals the brain to stay awake.

What Causes Insomnia?

Natural and Ayurvedic Treatments for Insomnia blog feature image

<p class="" style="font-size: 16px"><strong>Understanding Insomnia and Its Natural Solutions</strong></p><p class="null">Insomnia is a common struggle that affects roughly one-third of the adult population worldwide. It can leave you tossing and turning the whole night while the rest of the world sleeps peacefully. If traditional remedies like chamomile tea and quitting caffeine haven’t worked, exploring natural and Ayurvedic-inspired approaches for better sleep might help. Ayurveda is a great way to treat insomnia and sleep disorders naturally. These methods aim to create a balance between the body and mind, promoting relaxation and helping you treat insomnia.&nbsp;</p><h2 id="ayurvedic-relaxation-practices"><strong>Ayurvedic Relaxation Practices</strong></h2><p class="null">Warm oil massages, or <em>abhyanga</em>, are a traditional way to relax the body and mind. Massaging the soles of your feet with sesame or Brahmi oil before bed can be grounding and soothing. Incorporating <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8762185/">adaptogenic herbs, such as ashwagandha</a>, into your day can also support stress management, which may enhance relaxation. Simple herbal teas or warm concoctions made using everyday spices like cinnamon can make you feel relaxed and promote better sleep. Adapting these natural treatments&nbsp;for insomnia can be life-changing.</p><h2 id="easy-to-digest-meals"><strong>Easy-to-Digest Meals</strong></h2><p class="null">Eating light and easily digestible meals in the evening can make falling asleep easier. Spices like fennel, cumin, and coriander are thought to support digestive health. Some people enjoy a drink made from sattu (roasted gram flour), lukewarm water, and jaggery as part of their nightly routine. These home remedies to help sleep are simple yet effective.&nbsp;Drinking licorice root powder mixed with milk helps create a sense of calm and&nbsp;enables you to unwind for a sound sleep. Certain foods have natural calming properties that can make a difference in your sleep routine. Nutmeg, or <em>jaiphal</em>, is known for its soothing effects. Adding a pinch of freshly ground nutmeg to warm milk before bedtime can aid digestion and relaxation. For added flavour, combine it with crushed almonds and cardamom. Bananas, rich in magnesium and potassium, help relax muscles and nerves, while cherries, a natural source of melatonin, can aid in regulating the sleep cycle.</p><h2 id="yoga-and-breathing-exercises"><strong>Yoga and Breathing Exercises&nbsp;</strong></h2><p class="null"><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.researchgate.net/publication/335966718_Efficacy_of_Yoga_and_Pranayama_on_Sleep_Disorders">Yoga and pranayama</a>, two powerful Ayurvedic treatments for insomnia, can be incredibly effective in promoting deep and rejuvenating sleep. Breathing exercises like alternate nostril breathing (Nadi Shodhana) help calm a busy mind, creating a sense of balance and relaxation before bed. Incorporating yoga poses such as Lizard Pose (Utthan Pristhasana), Child’s Pose (Balasana), Bridge Pose (Setu Bandha Sarvangasana), Legs Up the Wall (Viparita Karani), and Corpse Pose (Savasana) into your evening routine can further release tension, relax the body, and quiet the mind.&nbsp;</p><p class="null">To enhance the experience, create a calming sleep environment you can also try aromatherapy with soothing aromas like sandalwood, lavender, or jasmine through essential oils, incense, or sprays. Together, these practices help foster a profound sense of peace and prepare you for restful sleep.</p><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865409894_Relaxing_Poses_for_Better_Sleep.jpg?v=1733473147" alt="cm7qqbfet006dulnwsk232oiv"><h2 id="traditional-ayurvedic-herbs"><strong>Traditional Ayurvedic Herbs</strong></h2><p class="null">Certain herbs have been used traditionally to encourage relaxation. <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4630720/">Brahmi, Indian valerian, jatamansi, and shankhpushpi</a> are often included in teas or consumed in powdered form. These herbs are associated with calming effects and may help reduce feelings of stress. Creating a relaxing evening ritual with soothing herbal drinks can enhance your overall&nbsp;</p><h2 id="the-importance-of-routine"><strong>The Importance of Routine</strong></h2><p class="null">Establishing a consistent daily schedule, or <em>dinacharya</em>, can help regulate your internal clock or circadian rhythm. Going to bed and waking up at the same time each day reinforces a natural rhythm. Avoiding evening stimulants, such as caffeine, nicotine, alcohol or sour yoghurt, supports better sleep habits.&nbsp;</p><h2 id="reflect-and-unwind"><strong>Reflect and Unwind</strong></h2><p class="null">Ending your day with gratitude journaling can be a simple yet impactful habit. Reflecting on positive moments from your day clears mental clutter, leaving you with a sense of peace that fosters better sleep. Combining these practices into your routine can help turn restless nights into rejuvenating slumber. The science behind Ayurveda can aid in reestablishing equilibrium, decreasing stress and anxiety, enhancing digestion, normalising hormone levels, and altering behaviours that may contribute to poor sleep. In addition, <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10317263/">ayurvedic treatments</a>&nbsp;for insomnia,&nbsp;such as herbal remedies or dietary adjustments, can help you get back to a healthy sleep schedule in no time.&nbsp;</p><p class="null">Also Read:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-insomnia">What is Insomnia?</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://f70znwoe3oppae86-67528818985.shopifypreview.com/blogs/health-wellbeing/symptoms-of-insomnia-how-to-identify-sleep-disorders">Symptoms of Insomnia: How to Identify Sleep Disorders</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/lifestyle-changes-for-better-sleep-tips-and-solutions">Lifestyle Changes for Better Sleep: Tips and Solutions</a></p></li></ul><p class="null">&nbsp;</p>

Understanding Insomnia and Its Natural Solutions

Insomnia is a common struggle that affects roughly one-third of the adult population worldwide. It can leave you tossing and turning the whole night while the rest of the world sleeps peacefully. If traditional remedies like chamomile tea and quitting caffeine haven’t worked, exploring natural and Ayurvedic-inspired approaches for better sleep might help. Ayurveda is a great way to treat insomnia and sleep disorders naturally. These methods aim to create a balance between the body and mind, promoting relaxation and helping you treat insomnia. 

, are a traditional way to relax the body and mind. Massaging the soles of your feet with sesame or Brahmi oil before bed can be grounding and soothing. Incorporating 

, into your day can also support stress management, which may enhance relaxation. Simple herbal teas or warm concoctions made using everyday spices like cinnamon can make you feel relaxed and promote better sleep. Adapting these natural treatments for insomnia can be life-changing.

Eating light and easily digestible meals in the evening can make falling asleep easier. Spices like fennel, cumin, and coriander are thought to support digestive health. Some people enjoy a drink made from sattu (roasted gram flour), lukewarm water, and jaggery as part of their nightly routine. These home remedies to help sleep are simple yet effective. Drinking licorice root powder mixed with milk helps create a sense of calm and enables you to unwind for a sound sleep. Certain foods have natural calming properties that can make a difference in your sleep routine. Nutmeg, or 

, is known for its soothing effects. Adding a pinch of freshly ground nutmeg to warm milk before bedtime can aid digestion and relaxation. For added flavour, combine it with crushed almonds and cardamom. Bananas, rich in magnesium and potassium, help relax muscles and nerves, while cherries, a natural source of melatonin, can aid in regulating the sleep cycle.

, two powerful Ayurvedic treatments for insomnia, can be incredibly effective in promoting deep and rejuvenating sleep. Breathing exercises like alternate nostril breathing (Nadi Shodhana) help calm a busy mind, creating a sense of balance and relaxation before bed. Incorporating yoga poses such as Lizard Pose (Utthan Pristhasana), Child’s Pose (Balasana), Bridge Pose (Setu Bandha Sarvangasana), Legs Up the Wall (Viparita Karani), and Corpse Pose (Savasana) into your evening routine can further release tension, relax the body, and quiet the mind. 

To enhance the experience, create a calming sleep environment you can also try aromatherapy with soothing aromas like sandalwood, lavender, or jasmine through essential oils, incense, or sprays. Together, these practices help foster a profound sense of peace and prepare you for restful sleep.

Certain herbs have been used traditionally to encourage relaxation. 

Brahmi, Indian valerian, jatamansi, and shankhpushpi

 are often included in teas or consumed in powdered form. These herbs are associated with calming effects and may help reduce feelings of stress. Creating a relaxing evening ritual with soothing herbal drinks can enhance your overall 

Establishing a consistent daily schedule, or 

, can help regulate your internal clock or circadian rhythm. Going to bed and waking up at the same time each day reinforces a natural rhythm. Avoiding evening stimulants, such as caffeine, nicotine, alcohol or sour yoghurt, supports better sleep habits. 

Ending your day with gratitude journaling can be a simple yet impactful habit. Reflecting on positive moments from your day clears mental clutter, leaving you with a sense of peace that fosters better sleep. Combining these practices into your routine can help turn restless nights into rejuvenating slumber. The science behind Ayurveda can aid in reestablishing equilibrium, decreasing stress and anxiety, enhancing digestion, normalising hormone levels, and altering behaviours that may contribute to poor sleep. In addition, 

 for insomnia, such as herbal remedies or dietary adjustments, can help you get back to a healthy sleep schedule in no time. 

Natural and Ayurvedic Treatments for Insomnia

Lifestyle Changes for Better Sleep: Tips and Solutions blog feature image

<p class="null">Insomnia is a common challenge that leaves many exhausted and disconnected from their daily lives. Whether it’s short-term or chronic, sleeplessness can significantly impair physical and mental well-being. The&nbsp;reasons for sleeplessness can vary but simple yet consistent lifestyle changes can create a solid foundation for better sleep, going a long way in the treatment of insomnia. Let’s explore effective strategies to help you tackle insomnia and regain restful nights.</p><h2 id="counter-insomnia-with-these-small-changes">Counter Insomnia with these Small Changes</h2><h2 id="creating-a-sleep-environment"><strong>Creating a Sleep Environment</strong></h2><p class="null">The first step is to cultivate an environment conducive to sleep. Your bedroom should be a sanctuary for rest. If you are not getting sleep, make your surroundings cool, dark, and quiet. You can try using blackout curtains, white noise machines and even earplugs which can help block out sound and light disturbances that disrupt sleep. Reducing screen exposure from phones, laptops, and TVs at least an hour before bedtime is essential, as blue light disrupts the <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6057895/">melatonin production in your body</a>, the hormone that regulates sleep leading to sleepless nights. One&nbsp;lesser-known habit is to eliminate the clutter from your bedroom before dozing off.&nbsp;</p><h2 id="scheduling-your-sleep"><strong>Scheduling Your Sleep</strong></h2><p class="null">Maintaining a consistent sleep schedule is another powerful tool. Going to bed and waking up at the same time daily, even on weekends, helps regulate your circadian rhythm, also known as the biological clock. A regular schedule trains your body to anticipate sleep and wakefulness, making it easier to drift off to sleep and wake up naturally. Incorporate a winding down routine that includes some calming and relaxing activities like listening to soothing music or reading a book, to signal your brain that it is time to relax. These sleep hygiene tips will help you go to sleep and wake up at a fixed time, improving your overall quality of life.&nbsp;</p><h2 id="dietary-triggers-of-insomnia"><strong>Dietary Triggers of Insomnia</strong></h2><p class="null">What you consume during the day can either help or hinder your sleep. Stimulants like caffeine and nicotine are notorious for disrupting sleep cycles, especially if consumed later in the day. Alcohol, which is often thought of as a sedative that can promote sleep, actually disrupts the quality of sleep further, creating imbalances in your body and leading to sleepless nights. Instead, you can try chamomile tea, warm milk, or foods rich in magnesium, like spinach and pumpkin seeds, to promote relaxation before bed.</p><h2 id="regular-exercising"><strong>Regular Exercising</strong></h2><p class="null">Regular physical activity is a cornerstone of good sleep hygiene, but timing is critical. Exercising too close to bedtime might energise you but it will also make it hard for you to fall asleep. Aim to finish your workout at least five to six hours before bed. Light evening yoga or simple stretches, however, can have a calming effect, promoting relaxation without overstimulation.</p><h2 id="eating-the-right-way"><strong>Eating the Right Way</strong></h2><p class="null">Your diet also plays a significant role in your ability to sleep. Avoid large, heavy meals or spicy foods in the evening, as they can cause discomfort or indigestion. Instead, opt for light, <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4440346/">nutrient-rich dinners </a>with foods like chicken, low-fat cheese, and fish that are rich in tryptophan, an amino acid that can help you feel calm and balanced. Also bananas, kale, spinach, dark green vegetables, broccoli or whole grains like oatmeal can help you sleep better. These foods can help your body produce sleep-friendly chemicals like serotonin and melatonin. If you have hunger cravings later at night, indulge in small snacks like almonds or a piece of fruit that can tide you over without hampering your body’s rhythm of restfulness.</p><h2 id="say-no-to-napping"><strong>Say No to Napping</strong></h2><p class="null">Many of us tend to underestimate the impact of naps on our nighttime sleep. While a brief nap or a power nap of 15–20 minutes can boost alertness during the day, longer or poorly timed naps may throw off your&nbsp;<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep">body’s sleep-wake balance</a>. If you must nap, keep it short and early in the day.</p><h2 id="relaxation-techniques-and-mindfulness"><strong>Relaxation Techniques and Mindfulness</strong></h2><p class="null">Incorporating relaxation techniques into your bedtime routine can significantly improve sleep quality. A warm bath or shower, for instance, helps regulate body temperature, which naturally drops before sleep. This drop signals to your body that it’s time to rest. Similarly, reading a calming book can distract your mind from daily stressors, gently easing you into slumber. If you wake up during the night, try deep breathing or visualisation techniques to relax rather than stressing over the clock. Stress and anxiety often go hand in hand with insomnia. Incorporating mindfulness practices, such as deep breathing exercises, meditation, or progressive muscle relaxation, can help quiet your mind and reduce pre-sleep tension. Writing down worries or tasks for the next day can also ease mental clutter.</p><h2 id="exposure-to-natural-light"><strong>Exposure to Natural Light</strong></h2><p class="null">Lastly, don’t underestimate the power of natural light exposure. Spending time outdoors during the day helps regulate your sleep-wake cycle by reinforcing natural circadian rhythms. If you’re unable to get outside, sitting by a bright window or using a light therapy lamp in the morning can have similar benefits.</p><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865413648_Lifestyle_Changes_for_Better_Sleep.jpg?v=1732870692" alt="cm7qqbicz006hulnwxx6n19k9"><h2 id="the-right-way"><strong>The Right Way</strong></h2><p class="null">For those with persistent insomnia, techniques like sleep restriction therapy and <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10002474/">cognitive behavioural therapy for insomnia (CBT-I) </a>can be game-changers. Sleep restriction therapy involves limiting the time spent in bed to align more closely with the actual time asleep, gradually extending it as sleep improves. CBT-I helps address negative thoughts and behaviours that disrupt sleep, replacing them with healthier patterns.</p><p class="null">Insomnia may feel overwhelming, but with patience and the right approach, these habits can&nbsp;bring sleep problem solutions. Small, deliberate shifts in your day-to-day habits and environment can pave the way for restful nights, making you feel recharged and ready to take on your days. If insomnia persists despite these efforts, consulting a healthcare professional can provide further insight and tailored strategies.</p><p class="null">&nbsp;</p><p class="null">Also Read:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-insomnia">What is Insomnia?</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/symptoms-of-insomnia-how-to-identify-sleep-disorders?_pos=1&amp;_sid=4555fc040&amp;_ss=r">Symptoms of Insomnia: How to Identify Sleep Disorders</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/insomnia-treatment">Insomnia Treatment</a></p></li></ul>

Insomnia is a common challenge that leaves many exhausted and disconnected from their daily lives. Whether it’s short-term or chronic, sleeplessness can significantly impair physical and mental well-being. The reasons for sleeplessness can vary but simple yet consistent lifestyle changes can create a solid foundation for better sleep, going a long way in the treatment of insomnia. Let’s explore effective strategies to help you tackle insomnia and regain restful nights.

Counter Insomnia with these Small Changes

The first step is to cultivate an environment conducive to sleep. Your bedroom should be a sanctuary for rest. If you are not getting sleep, make your surroundings cool, dark, and quiet. You can try using blackout curtains, white noise machines and even earplugs which can help block out sound and light disturbances that disrupt sleep. Reducing screen exposure from phones, laptops, and TVs at least an hour before bedtime is essential, as blue light disrupts the 

, the hormone that regulates sleep leading to sleepless nights. One lesser-known habit is to eliminate the clutter from your bedroom before dozing off. 

Maintaining a consistent sleep schedule is another powerful tool. Going to bed and waking up at the same time daily, even on weekends, helps regulate your circadian rhythm, also known as the biological clock. A regular schedule trains your body to anticipate sleep and wakefulness, making it easier to drift off to sleep and wake up naturally. Incorporate a winding down routine that includes some calming and relaxing activities like listening to soothing music or reading a book, to signal your brain that it is time to relax. These sleep hygiene tips will help you go to sleep and wake up at a fixed time, improving your overall quality of life. 

What you consume during the day can either help or hinder your sleep. Stimulants like caffeine and nicotine are notorious for disrupting sleep cycles, especially if consumed later in the day. Alcohol, which is often thought of as a sedative that can promote sleep, actually disrupts the quality of sleep further, creating imbalances in your body and leading to sleepless nights. Instead, you can try chamomile tea, warm milk, or foods rich in magnesium, like spinach and pumpkin seeds, to promote relaxation before bed.

Regular physical activity is a cornerstone of good sleep hygiene, but timing is critical. Exercising too close to bedtime might energise you but it will also make it hard for you to fall asleep. Aim to finish your workout at least five to six hours before bed. Light evening yoga or simple stretches, however, can have a calming effect, promoting relaxation without overstimulation.

Your diet also plays a significant role in your ability to sleep. Avoid large, heavy meals or spicy foods in the evening, as they can cause discomfort or indigestion. Instead, opt for light, 

with foods like chicken, low-fat cheese, and fish that are rich in tryptophan, an amino acid that can help you feel calm and balanced. Also bananas, kale, spinach, dark green vegetables, broccoli or whole grains like oatmeal can help you sleep better. These foods can help your body produce sleep-friendly chemicals like serotonin and melatonin. If you have hunger cravings later at night, indulge in small snacks like almonds or a piece of fruit that can tide you over without hampering your body’s rhythm of restfulness.

Many of us tend to underestimate the impact of naps on our nighttime sleep. While a brief nap or a power nap of 15–20 minutes can boost alertness during the day, longer or poorly timed naps may throw off your 

. If you must nap, keep it short and early in the day.

Incorporating relaxation techniques into your bedtime routine can significantly improve sleep quality. A warm bath or shower, for instance, helps regulate body temperature, which naturally drops before sleep. This drop signals to your body that it’s time to rest. Similarly, reading a calming book can distract your mind from daily stressors, gently easing you into slumber. If you wake up during the night, try deep breathing or visualisation techniques to relax rather than stressing over the clock. Stress and anxiety often go hand in hand with insomnia. Incorporating mindfulness practices, such as deep breathing exercises, meditation, or progressive muscle relaxation, can help quiet your mind and reduce pre-sleep tension. Writing down worries or tasks for the next day can also ease mental clutter.

Lastly, don’t underestimate the power of natural light exposure. Spending time outdoors during the day helps regulate your sleep-wake cycle by reinforcing natural circadian rhythms. If you’re unable to get outside, sitting by a bright window or using a light therapy lamp in the morning can have similar benefits.

For those with persistent insomnia, techniques like sleep restriction therapy and 

cognitive behavioural therapy for insomnia (CBT-I) 

can be game-changers. Sleep restriction therapy involves limiting the time spent in bed to align more closely with the actual time asleep, gradually extending it as sleep improves. CBT-I helps address negative thoughts and behaviours that disrupt sleep, replacing them with healthier patterns.

Insomnia may feel overwhelming, but with patience and the right approach, these habits can bring sleep problem solutions. Small, deliberate shifts in your day-to-day habits and environment can pave the way for restful nights, making you feel recharged and ready to take on your days. If insomnia persists despite these efforts, consulting a healthcare professional can provide further insight and tailored strategies.

Lifestyle Changes for Better Sleep: Tips and Solutions

Insomnia treatment feature image

<p class="" style="font-size: 16px"><strong>Insomnia Therapies and Treatments</strong></p><p class="" style="font-size: 16px">Insomnia is a sleep disorder that involves difficulty falling asleep, staying asleep or getting quality sleep. How one chooses to treat insomnia depends on what the cause of insomnia is. In some cases, insomnia might be due to stress while in other cases it may be due to an unhealthy lifestyle. Some people might make simple lifestyle changes to tackle insomnia, others might opt for medication. Often, other medical conditions might contribute to or cause insomnia, like <a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-restless-legs-syndrome-rls?_pos=2&amp;_sid=77b444623&amp;_ss=r">RLS</a> for example. In these cases, treating the root condition causing insomnia is advisable. No matter the cause, choosing an insomnia treatment involves an awareness of available options.&nbsp;</p><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865418278_Insomnia_Treatments.jpg?v=1731659579" alt="cm7qqblzz006lulnw76ypc5bw"><h2 id="healthy-sleep-habits-for-insomnia"><strong>Healthy Sleep Habits for Insomnia</strong></h2><p class="" style="font-size: 16px">Improving bedtime habits helps you fall and stay asleep more consistently. Remember, your bed is for sleep, try doing other activities like eating elsewhere.&nbsp; Healthier <a target="_blank" rel="noopener noreferrer nofollow" href="https://medlineplus.gov/ency/patientinstructions/000757.htm">sleep habits</a> include:&nbsp;</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">A consistent sleep routine: Try going to bed and waking up around the same time daily. Go to bed around eight hours before you would normally start your day.&nbsp;</p></li><li><p class="" style="font-size: 16px">Avoid caffeine or alcohol in the evenings: These stimulants make it harder to fall asleep or stay asleep. Alcohol might help you fall asleep more easily but doesn’t allow for restful sleep.</p></li><li><p class="" style="font-size: 16px">Eat healthier: Certain <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep">foods promote sleep</a>, like cherries and nuts. Try including these in your diet. Additionally, avoid eating two hours before bedtime.&nbsp;</p></li><li><p class="" style="font-size: 16px">Develop calming routines: A bedtime routine that helps reduce stress is crucial if stress keeps you up at night. This might involve reading before bed, having a hot water bath or giving yourself a gentle head massage.&nbsp;</p></li><li><p class="" style="font-size: 16px">Avoid screens two hours before bedtime: The light from gadgets has the potential to hinder your sleep-wake cycle. Keep your screens away well before bedtime.&nbsp;</p></li><li><p class="" style="font-size: 16px">Exercise right: Consistent exercise helps you feel more tired by the end of the day but exercising two hours before bedtime might contribute to insomnia. Ensure to exercise regularly but at least two hours before going to bed.&nbsp;</p></li><li><p class="" style="font-size: 16px">Create a sleep-conducive environment: Keep your bedroom dark, quiet and at a comfortable temperature so your body relaxes and drifts into sleep easier.&nbsp;</p></li></ul><h2 id="cognitive-behavioural-therapy-for-insomnia-cbt-i"><strong>Cognitive Behavioural Therapy for Insomnia (CBT-I)</strong></h2><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://stanfordhealthcare.org/medical-treatments/c/cognitive-behavioral-therapy-insomnia/procedures.html">Cognitive behavioural therapy (CBT) for insomnia</a> involves changing and inculcating new sleep behaviours. CBT-I includes learning to change beliefs or behaviours and dealing with negative thoughts that might contribute to sleeplessness. It aims to help you overcome difficulties falling asleep or maintaining sleep. CBT-I is often considered a first-line treatment for insomnia. This treatment method has <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10002474/">multiple components</a>, each serving a unique role. It usually involves:&nbsp;</p><ol class="list-decimal mx-5"><li><p class="" style="font-size: 16px">Sleep Restriction Therapy: It aims to reduce the amount of time we spend in bed trying to make up for “lost” sleep. Restricting the amount one spends trying to sleep helps increase homeostatic sleep drive. When someone spends a lot of time lying in bed trying to sleep but not actually sleeping, sleep restriction therapy attempts to match the time someone spends in bed to the time someone spends in bed sleeping as closely as possible. To help determine the same, your doctor might ask you to maintain a sleep journal.</p></li><li><p class="" style="font-size: 16px">Stimulus Control Therapy: Based on behaviour, this component of CBT-I aims to change conditioning history, helping one associate stimuli (like the bed and bedroom) with sleep. People often associate their bed and bedroom with wakefulness if they tend to use their bed for other activities apart from sleep and sex, like reading or watching television. Stimulus control recommends that people with insomnia go to bed only when they’re feeling sleepy, avoid using the bed for other activities apart from sleep or sex, get out of bed if they do not fall asleep in 10-15 minutes and get up at more or less the same time every day.&nbsp;</p></li><li><p class="" style="font-size: 16px">Sleep hygiene: This revolves around educating a patient about better sleep practices that promote sleep. It involves modifications to everyday life that might help you fall or stay asleep more consistently. It’s usually most helpful when customised for a patient’s particular needs and sleep cycle. It involves suggestions like avoiding caffeine before bed or exercising regularly.&nbsp;</p></li><li><p class="" style="font-size: 16px">Cognitive therapy: This aspect of CBT-I focuses on setting realistic sleep expectations. It involves identifying thoughts that might be contributing to wakefulness and modifying them. A doctor might also help you recognise your emotional response to these thoughts.&nbsp;</p></li></ol><h2 id="prescription-medication-for-insomnia"><strong>Prescription Medication for Insomnia</strong></h2><p class="" style="font-size: 16px">It is not uncommon for a doctor to prescribe sleeping pills in an attempt to help a patient manage or prevent insomnia. Prescription medication does come with some adverse effects. Hence, it’s important to evaluate the risks of untreated insomnia against the risks associated with prescription medication for insomnia. Doctors might also suggest using prescription medication for insomnia over shorter time durations but certain medications are now FDA-approved for longer term use.&nbsp; Common <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sciencedirect.com/science/article/pii/S1878747923011789">hypnotics</a>, or medications that help you fall/stay asleep, include but are not limited to:&nbsp;</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Zolpidem: Commonly known as Ambien, and usually used for short-term treatment of insomnia, zolpidem comes with adverse effects like diarrhoea, nausea or dizziness.&nbsp;</p></li><li><p class="" style="font-size: 16px">Eszopiclone: Though the means of action is still unknown, common side effects include drowsiness, nausea, headaches and migraines.&nbsp;</p></li><li><p class="" style="font-size: 16px">Zaleplon: Used for short periods of time to treat insomnia, side effects include abdominal pain, nausea, dizziness, eye pain and dysmenorrhea.&nbsp;</p></li><li><p class="" style="font-size: 16px">Triazolam: Used mainly to treat insomnia in adults, side effects include nervousness, headaches, lightheadedness and drowsiness.&nbsp;</p></li><li><p class="" style="font-size: 16px">Temazepam: Used as a short-term treatment for insomnia, side effects include hypotension, blurred vision and excessive sleepiness.&nbsp;</p></li><li><p class="" style="font-size: 16px">Ramelteon: A melatonin receptor agonist, ramelteon’s side effects include fatigue, nausea and dizziness.&nbsp;</p></li><li><p class="" style="font-size: 16px">Quazepam: Used as a short-term treatment for insomnia, side effects include dry mouth, fatigue and headaches.&nbsp;</p></li><li><p class="" style="font-size: 16px">Suvorexant: Mainly used to treat insomnia in adults, side effects include abnormal dreams, dry mouth and diarrhoea.&nbsp;</p></li></ul><p class="" style="font-size: 16px">Some of these medications help you fall asleep easier while others help you stay asleep through the night. In some cases, one medication may do both together. Considering some of these medications might be habit-forming, ensure you follow the directions given by your doctor or a sleep expert while consuming prescription medication.&nbsp;</p><h2 id="natural-sleeping-aids"><strong>Natural Sleeping Aids</strong></h2><p class="" style="font-size: 16px">There are a range of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids">natural sleeping aids</a> that can help you tackle the symptoms of insomnia. Let’s consider some dietary supplements that you can buy over-the-counter or via an authorised dealer to help you sleep better:&nbsp;</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Melatonin: A natural sleep-regulating hormone produced in the pineal gland in the brain, melatonin helps maintain one’s circadian rhythm. Sometimes, melatonin production might decrease due to exposure to night lights, diseases and various other reasons. Melatonin supplements can help someone fix their sleep-wake cycle, in the short term. Do note that melatonin comes with side effects like nausea, headaches and stomach cramps.&nbsp;</p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/can-cannabis-help-insomnia?_pos=2&amp;_sid=65498a4aa&amp;_ss=r">Cannabis</a>: Cannabis contains cannabinoids, the two best known being tetrahydrocannabinol (THC) and cannabidiol (CBD). Cannabinoids closely resemble endocannabinoids, naturally occurring compounds in the human body that interact with receptors to affect various systems and processes. The entire system is called the endocannabinoid system. The endocannabinoid system is responsible for regulating a range of physiological processes, including sleep. Cannabinoids interact with receptors in the endocannabinoid system similar to the way endocannabinoids do, promoting sleep and tackling the symptoms of insomnia. Latest research demonstrates that cannabinoids help in naturally restoring the body’s melatonin production.</p></li><li><p class="" style="font-size: 16px">Magnesium: Research suggests that magnesium can influence the quality and quantity of sleep. Magnesium can be obtained from various foods like nuts, fruits, beans and whole grains. If you are afflicted by kidney issues, consume magnesium supplements cautiously.&nbsp;</p></li></ul><p class="" style="font-size: 16px">One might also consider other natural supplements like L-theanine, glycine, <a target="_blank" rel="noopener noreferrer nofollow" href="https://pubmed.ncbi.nlm.nih.gov/24673474/">antihistamines</a> or valerian. While the side effects of natural supplements are usually low, we recommend speaking with your doctor before starting any.&nbsp;</p><h2 id="alternative-insomnia-therapies"><strong>Alternative Insomnia Therapies</strong></h2><p class="" style="font-size: 16px">People might also opt for alternative insomnia therapies&nbsp;under the guidance of a practitioner or in an effort to self-treat the condition. Alternative therapies for insomnia include:&nbsp;</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sleepfoundation.org/insomnia/acupuncture-for-insomnia">Acupuncture</a>: Becoming more popular to treat insomnia, acupuncture is thought to be a safe adjunct therapy. While <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3156618/">studies</a> show its efficacy, further research is needed to determine its effectiveness for insomnia.&nbsp;</p></li><li><p class="" style="font-size: 16px">Yoga: <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9012014/">Research</a> shows a correlation between yoga and improved quality as well as quantity of sleep. While yoga improves sleep for everyone, adult women, pregnant women, and elderly people could benefit from <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sleepfoundation.org/physical-activity/yoga-and-sleep#references-78493">yoga</a> particularly.&nbsp;</p></li><li><p class="" style="font-size: 16px">Meditation: Mindfulness meditations, especially for insomnia caused by <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726">racing thoughts</a>, can be <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6557693/">effective</a> in treating insomnia. With increasing <a target="_blank" rel="noopener noreferrer nofollow" href="https://academic.oup.com/sleep/article-abstract/37/9/1553/2416992?redirectedFrom=fulltext">research</a> backing meditation practices to tackle sleepless nights, it is a possible alternative to getting restful sleep.&nbsp;</p></li></ul><h2 id="choosing-the-right-treatment"><strong>Choosing the Right Treatment</strong></h2><p class="" style="font-size: 16px">Firstly, consult a doctor to understand how to choose a treatment based on your medical history. Take note, even if a mental note, of your symptoms, the medication you are currently on, and any other conditions or ailments you might have. Your doctor might ask you to maintain a sleep journal to understand things like how long it takes you to fall asleep, how often you have trouble sleeping, or how you deal with sleeplessness. Your doctor will then help you choose a treatment plan you are comfortable with depending on your unique circumstances. &nbsp; Also Read:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-insomnia">What is Insomnia?</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/the-effects-of-sleep-on-health-and-wellbeing">The Relationship Between Sleep and Health</a></p></li></ul>

Insomnia is a sleep disorder that involves difficulty falling asleep, staying asleep or getting quality sleep. How one chooses to treat insomnia depends on what the cause of insomnia is. In some cases, insomnia might be due to stress while in other cases it may be due to an unhealthy lifestyle. Some people might make simple lifestyle changes to tackle insomnia, others might opt for medication. Often, other medical conditions might contribute to or cause insomnia, like 

 for example. In these cases, treating the root condition causing insomnia is advisable. No matter the cause, choosing an insomnia treatment involves an awareness of available options. 

Improving bedtime habits helps you fall and stay asleep more consistently. Remember, your bed is for sleep, try doing other activities like eating elsewhere.  Healthier 

Cognitive Behavioural Therapy for Insomnia (CBT-I)

Cognitive behavioural therapy (CBT) for insomnia

 involves changing and inculcating new sleep behaviours. CBT-I includes learning to change beliefs or behaviours and dealing with negative thoughts that might contribute to sleeplessness. It aims to help you overcome difficulties falling asleep or maintaining sleep. CBT-I is often considered a first-line treatment for insomnia. This treatment method has 

, each serving a unique role. It usually involves: 

It is not uncommon for a doctor to prescribe sleeping pills in an attempt to help a patient manage or prevent insomnia. Prescription medication does come with some adverse effects. Hence, it’s important to evaluate the risks of untreated insomnia against the risks associated with prescription medication for insomnia. Doctors might also suggest using prescription medication for insomnia over shorter time durations but certain medications are now FDA-approved for longer term use.  Common 

, or medications that help you fall/stay asleep, include but are not limited to: 

Some of these medications help you fall asleep easier while others help you stay asleep through the night. In some cases, one medication may do both together. Considering some of these medications might be habit-forming, ensure you follow the directions given by your doctor or a sleep expert while consuming prescription medication. 

 that can help you tackle the symptoms of insomnia. Let’s consider some dietary supplements that you can buy over-the-counter or via an authorised dealer to help you sleep better: 

One might also consider other natural supplements like L-theanine, glycine, 

 or valerian. While the side effects of natural supplements are usually low, we recommend speaking with your doctor before starting any. 

People might also opt for alternative insomnia therapies under the guidance of a practitioner or in an effort to self-treat the condition. Alternative therapies for insomnia include: 

Firstly, consult a doctor to understand how to choose a treatment based on your medical history. Take note, even if a mental note, of your symptoms, the medication you are currently on, and any other conditions or ailments you might have. Your doctor might ask you to maintain a sleep journal to understand things like how long it takes you to fall asleep, how often you have trouble sleeping, or how you deal with sleeplessness. Your doctor will then help you choose a treatment plan you are comfortable with depending on your unique circumstances.   Also Read:

Insomnia Treatment

Symptoms of Insomnia: How to Identify Sleep Disorders blog feature image

<p class="null">Sleep constitutes a very fundamental part of our well-being. It serves as the body&apos;s time to repair, consolidate memories, regulate various bodily functions, and most importantly, rejuvenate. But when<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.nhlbi.nih.gov/health/insomnia"> sleep becomes elusive</a>, in the case of insomnia, the effects can ripple through every aspect of your life. Insomnia is more than just a minor inconvenience; instead, it&apos;s a serious condition that can significantly impact health and overall quality of life.&nbsp;</p><p class="null">Let&apos;s delve deeper and learn about insomnia symptoms and their impact, from short-term consequences to long-term health risks.</p><p class="" style="font-size: 16px"><strong>Identifying Insomnia Symptoms</strong></p><p class="null">Insomnia isn&apos;t just about tossing and turning the whole night and being unable to sleep. It manifests through several key symptoms that disrupt the natural sleep-wake cycle of your body, also known as the circadian rhythm:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Difficulty Falling Asleep: One of the most common signs is lying awake in bed for extended periods before dozing off to sleep. Daytime fatigue is especially one of the most common symptoms of insomnia in females.&nbsp;This isn&apos;t just being unable to relax but rather an inability to transition into sleep, even when the body feels tired. The lack of quality sleep at night often leads to persistent drowsiness and tiredness during the day. This can result in a sudden temporary episode of sleep, known as<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.thensf.org/what-is-microsleep/#:~:text=Simply%20put%2C%20microsleep%20is%20when,day%2C%20not%20just%20at%20night."> microsleep,</a> where the brain briefly shuts down for a few seconds, which can be dangerous, especially if you are driving or operating machinery.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Reduced Sleep Hours: Those with insomnia often sleep significantly fewer hours than the typical 7-8 hours that most adults manage. Even when they manage to sleep, it&apos;s usually in fragmented segments, lacking the deep, restorative quality of uninterrupted sleep. For many, insomnia is accompanied by a sense of underperformance, particularly in activities that require quick decision-making, logical reasoning, attention to detail, or a keen eye.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Waking Up Too Early: Insomnia often involves waking up in the early morning hours and being unable to fall back asleep, leading to shorter total sleep duration and an increased sense of fatigue and lethargy throughout the following day.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Difficulty Concentrating: Insomnia can make it hard to focus on tasks, absorb new information, or think clearly. Some studies have shown that those with insomnia may experience difficulties with episodic memory and problem-solving.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Restlessness and Mood Swings: Despite spending time in bed, waking up<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.sleepfoundation.org/how-sleep-works/what-causes-restless-sleep"> feeling restless, unrefreshed</a>, and as tired as the night before is one of the insomnia symptoms. This lack of restfulness can impact your energy levels and overall mood throughout the day. Feeling emotionally drained and experiencing mood swings is common. This can negatively impact work performance, relationships, and the ability to engage in social activities.</p></li></ul><h2 id="short-term-effects-the-immediate-consequences-of-insomnia"><strong>Short-Term Effects: The Immediate Consequences of Insomnia</strong></h2><p class="null">Sleep is crucial for active cognitive function, emotional regulation, and managing stress and anxiety. When sleep is disrupted, the short-term effects can be immediately felt:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Heightened Stress Response: A <a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC2128619/">lack of sleep </a>can trigger an increased release of stress hormones like cortisol, also known as the stress hormone. This can make you more reactive to daily stressors, creating a cycle where stress and anxiousness further disrupt your sleep.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Increased Sensitivity to Pain: Insomnia can alter pain perception, making aches and discomfort more pronounced. This heightened pain sensitivity can make falling asleep even more difficult.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Irritability: With insufficient sleep, it’s easier to feel irritable and less patient. Small inconveniences can feel more overwhelming, which can affect your personal and professional interactions throughout the day.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Mood Disturbances: Depression and anxiety are closely related to sleep. Even a few nights of inadequate sleep can make you feel more anxious or low, which in turn can make sleep even harder to achieve.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Cognitive Impairment: Sleep plays a significant role in consolidating memories and supporting cognitive functions like problem-solving and attention. If you are suffering from insomnia, then you may find yourself struggling to focus and remember details, and your decision-making skills may be impaired consequently.</p></li></ul><h2 id="long-term-effects-the-cumulative-impact-of-insomnia"><strong>Long-Term Effects: The Cumulative Impact of Insomnia</strong></h2><p class="null">Chronic insomnia doesn’t just make the day-to-day harder; it can have severe long-term effects on overall health. This condition can contribute to a range of health complications, including:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Weight Gain and Metabolic Issues: Insomnia can disrupt hormones that regulate appetite, like ghrelin and leptin. This can lead to increased hunger, particularly for high-calorie fried foods and comfort foods, contributing to weight gain and potentially leading to metabolic disorders.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Gastrointestinal Issues: Sleep is vital for your gut health, and a lack of it can exacerbate digestive problems, leading to conditions like irritable bowel syndrome (IBS).</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8144542/">Dyslipidemia and Metabolic Syndrome</a>: Insomnia symptoms&nbsp;have been associated with elevated levels of cholesterol and other lipids, increasing the risk of metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, and abnormally fluctuating cholesterol levels.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Cardiovascular Diseases: Chronic sleep disturbances have been strongly associated with a higher risk of developing heart conditions. Insufficient sleep can contribute to inflammation and other processes that put strain on your cardiovascular health over time, leading to heart problems or increased or decreased blood pressure levels.&nbsp;</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Type 2 Diabetes: Insomnia disrupts the body’s ability to regulate blood sugar levels effectively. Over time, this can increase the risk of developing insulin resistance, leading to Type 2 diabetes.</p></li></ul><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px">Cancer Risk: Emerging research suggests that chronic sleep deprivation might be linked to an increased risk of certain cancers, possibly due to its impact on immune function and cell repair.</p></li></ul><img height="400" width="1200" class="" src="https://gglkfcubjshidhufqxdn.supabase.co/storage/v1/object/public/media/1740865433414_Long_Term_Effects_of_Insomnia.jpg?v=1732532229" alt="cm7qqbxqa006xulnwiydc1dxk"><h2 id="daily-struggles-living-with-insomnia"><strong>Daily Struggles: Living with Insomnia</strong></h2><p class="null">The impacts of insomnia can extend beyond nighttime. The struggle with sleep throughout the night can influence how you feel and function throughout the day, and it can make you feel. <a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-insomnia">Living with insomnia </a>can leave you frustrated and exhausted because of the sleepless nights. Lack of sleep can leave you feeling low on energy and restless. Understanding the insomnia&nbsp;symptoms &nbsp;and its management through healthy sleep practices, lifestyle changes, and seeking professional help can help you manage this condition and improve your overall quality of life. Also Read:</p><ul class="list-disc mx-5"><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/what-is-insomnia">What is Insomnia?</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/insomnia-treatment">Insomnia Treatment</a></p></li><li><p class="" style="font-size: 16px"><a target="_blank" rel="noopener noreferrer nofollow" href="https://savikalpa.com/blog/the-effects-of-sleep-on-health-and-wellbeing">The Relationship Between Sleep and Health</a></p></li></ul><p class="null">&nbsp;</p>

Sleep constitutes a very fundamental part of our well-being. It serves as the body's time to repair, consolidate memories, regulate various bodily functions, and most importantly, rejuvenate. But when

, in the case of insomnia, the effects can ripple through every aspect of your life. Insomnia is more than just a minor inconvenience; instead, it's a serious condition that can significantly impact health and overall quality of life. 

Let's delve deeper and learn about insomnia symptoms and their impact, from short-term consequences to long-term health risks.

Insomnia isn't just about tossing and turning the whole night and being unable to sleep. It manifests through several key symptoms that disrupt the natural sleep-wake cycle of your body, also known as the circadian rhythm:

Short-Term Effects: The Immediate Consequences of Insomnia

Sleep is crucial for active cognitive function, emotional regulation, and managing stress and anxiety. When sleep is disrupted, the short-term effects can be immediately felt:

Long-Term Effects: The Cumulative Impact of Insomnia

Chronic insomnia doesn’t just make the day-to-day harder; it can have severe long-term effects on overall health. This condition can contribute to a range of health complications, including:

The impacts of insomnia can extend beyond nighttime. The struggle with sleep throughout the night can influence how you feel and function throughout the day, and it can make you feel. 

can leave you frustrated and exhausted because of the sleepless nights. Lack of sleep can leave you feeling low on energy and restless. Understanding the insomnia symptoms  and its management through healthy sleep practices, lifestyle changes, and seeking professional help can help you manage this condition and improve your overall quality of life. Also Read:

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Insomnia Treatment

Symptoms of Insomnia: How to Identify Sleep Disorders