How to treat Insomnia?

Struggling to sleep can be really tough. It’s like fighting a never-ending battle every night. Insomnia, which is when you can’t fall asleep, can make you feel super tired and drained. At Pravaayu Ayurveda, we get how hard it can be. That’s why we’re diving into Ayurveda, an ancient system of healing, to find natural ways to treat insomnia and help you sleep better. Come along with us as we explore simple and effective solutions to bring peace back to your nights.

What are the Symptoms of Insomnia?

1. Trouble sleeping: Insomnia typically manifests as difficulty falling asleep, staying asleep, or both. Individuals may find themselves lying awake for hours, tossing and turning, unable to enter into a restful state of sleep.

2. Waking up often and too early: Those suffering from insomnia may experience frequent awakenings throughout the night, disrupting the natural sleep cycle. Additionally, they may wake up earlier than desired, feeling unrested and unable to return to sleep.

3. Restlessness during the day: Insomnia can lead to daytime restlessness and irritability due to the lack of restorative sleep. Individuals may struggle to focus on tasks, feel fatigued, and experience mood swings as a result of sleep deprivation.

4. Anxiety or Depression: Chronic insomnia is often linked to mental health conditions such as anxiety and depression. The inability to obtain sufficient sleep can exacerbate symptoms of these disorders, creating a vicious cycle of sleeplessness and emotional distress.

5. Constant worry: Insomniacs may find themselves consumed by worries and racing thoughts, particularly during the night when the mind is not occupied by external stimuli. This preoccupation can further inhibit the ability to relax and fall asleep.

6. Light sleep: Even when individuals with insomnia do manage to sleep, their sleep tends to be light and fragmented. They may awaken easily to noises or disturbances, preventing them from reaching deeper, more restorative stages of sleep.

7. Daytime tiredness: One of the hallmark symptoms of insomnia is persistent daytime fatigue, regardless of the quantity of sleep obtained. This fatigue can impair cognitive function, decrease productivity, and diminish overall quality of life.

8. Increased levels of irritation and frustration: Sleep deprivation can heighten emotional sensitivity, leading to heightened levels of irritability, frustration, and impatience. Simple tasks may become sources of annoyance, straining relationships and personal well-being.

9. Unable to focus: Insomnia can impair concentration, memory, and cognitive performance. Individuals may struggle to maintain attention on tasks, experience memory lapses, and find it challenging to process information effectively.

What are the Causes of Insomnia?

1. Genetics and family history: Research suggests a genetic predisposition to insomnia, with sleep disorders often running in families. Certain genetic factors may influence an individual’s susceptibility to disturbances in sleep patterns.

2. Stress: Stress is a major contributor to insomnia, with the body’s physiological response to stressors disrupting the natural sleep-wake cycle. Heightened levels of cortisol, the stress hormone, can inhibit the onset of sleep and lead to nighttime awakenings.

3. Caffeine and Substance Abuse: Stimulants such as caffeine, nicotine, and certain medications can interfere with sleep by increasing alertness and arousal. Alcohol, while initially sedating, disrupts the quality of sleep by fragmenting REM (rapid eye movement) sleep cycles.

4. Improper eating time: Irregular eating patterns, particularly late-night meals or heavy snacks close to bedtime, can disrupt digestion and trigger reflux, making it difficult to sleep comfortably. Additionally, fluctuations in blood sugar levels resulting from erratic eating habits can affect sleep quality.

5. Mental health: Conditions such as anxiety, depression, and post-traumatic stress disorder (PTSD) are closely associated with insomnia. Psychological distress can cause intrusive thoughts, rumination, and heightened arousal, making it challenging to relax and fall asleep.

6. Medication: Certain medications, including antidepressants, corticosteroids, and medications for asthma or hypertension, can have side effects that interfere with sleep. Additionally, abrupt discontinuation of certain medications may result in rebound insomnia.

7. Medical conditions: Various medical conditions, such as chronic pain, respiratory disorders, gastrointestinal problems, and neurological conditions, can disrupt sleep patterns and contribute to insomnia. Hormonal imbalances, such as those occurring during menstruation, pregnancy, or menopause, can also affect sleep quality.

8. Poor sleeping habits: Lifestyle factors such as irregular sleep schedules, excessive daytime napping, and engaging in stimulating activities before bedtime can disrupt the body’s circadian rhythm and inhibit the onset of sleep. Environmental factors such as noise, light, and uncomfortable sleep environments can also impair sleep quality.

Home Remedies to Cure Insomnia

1. Pranayama and Breathing Exercise: Specific breathing methods and Pranayama exercises can assist de-stress, alleviate anxiety, and get the body ready for sleep. Before going to bed, do the cooling breath (Sheetali Pranayama), the alternative nostril breathing (Nadi Shodhana), or deep belly breathing. These methods help overcome insomnia and have a grounding impact.

2. Establish a Bedtime Routine: Establish a regular bedtime ritual to let your body and mind know when it’s time to relax. A regular sleep routine helps you unwind. At least two hours before going to bed, stay away from stimulants like caffeine, nicotine, and devices like tablets, cellphones, and televisions. Choose a soothing pastime instead, such reading a book or listening to calming music. Establish a regular sleep and wake timetable as well by going to bed and waking up at the same times every day, including on the weekends.

3. Darken the Bedroom After 10 p.m.: After 10 p.m., it’s important to make your bedroom as dark as possible. This means using very dark curtains or blinds to block out any light from outside. Even small amounts of light can disrupt your sleep by tricking your brain into thinking it’s still daytime. By darkening your bedroom, you’re signalling to your brain that it’s time to wind down and get ready for sleep.

4. Avoid Watching Television Before Bed: Watching television before bed might seem relaxing, but it can actually make it harder for you to fall asleep. The light emitted by screens, like those on TVs, phones, and tablets, can interfere with your body’s natural sleep-wake cycle. Additionally, the content you watch might be stimulating or stressful, making it difficult for your mind to relax. It’s best to avoid watching television at least 45 minutes before you plan to go to bed to give your brain time to unwind and prepare for sleep.

5. Eat Early and Avoid Eating Close to Bedtime: Eating too close to bedtime can disrupt your sleep and even cause discomfort like indigestion or heartburn. To prevent this, try to finish eating at least three hours before you plan to go to bed. This gives your body enough time to digest the food properly before you lie down. Additionally, eating earlier in the evening allows your body to focus on rest and recovery during the night, rather than digestion. Stick to light, easily digestible meals in the evening to promote better sleep quality.

Ayurvedic Treatment of Insomnia

Shirodhara: This therapy involves gently pouring warm herbal oil over the forehead in a continuous stream. Shirodhara promotes deep relaxation, calms the mind, and helps alleviate stress and anxiety, making it beneficial for insomnia.

Abhyangam: Abhyangam is a traditional Ayurvedic full-body massage using warm herbal oils. It helps relax the muscles, soothe the nervous system, and promote better sleep quality by reducing tension and stress.

Nasya: Nasya therapy involves the administration of herbal oils or medicated substances through the nasal passages. It helps clear congestion, balance the doshas, and calm the mind, making it beneficial for improving sleep patterns and reducing insomnia.

Sarvangadhara: This therapy involves pouring warm herbal oil over the entire body in a continuous stream. Sarvangadhara promotes deep relaxation, relieves tension in the muscles and joints, and helps induce restful sleep, making it useful for insomnia.

Detox Therapy: This includes various treatments such as massage, herbal steam therapy, and herbal enemas. It helps balance the doshas, detoxify the body, and promote overall well-being, which can improve sleep quality and alleviate insomnia.

Insomnia is more prevalent than ever, due to stress, mental health issues, personal lifestyle choices, and a number of other variables. Developing proper routine, can help treat acute insomnia to some extent. However, Ayurvedic therapies which focus on detoxification, providing mental peace, increasing blood circulation have been very effective in treating Insomnia. At Pravaayu Ayurveda Clinic, we follow a rigorous result-based approach, providing quick and effective treatments. At our clinic, we meticulously explore the root causes, tailors plan to unique needs, and relentlessly pursues full recovery. Consult Pravaayu Ayurvedic Clinic for treatment of Insomnia now.