How can mindfulness meditation improve sleep quality. What role does yoga play in alleviating insomnia symptoms. Which essential oils are most effective for promoting restful sleep. How does regular exercise impact sleep patterns and insomnia.

The Power of Mindfulness Meditation for Combating Insomnia

Mindfulness meditation has emerged as a potent tool in the battle against insomnia. This practice involves sitting quietly while focusing on slow, steady breathing and observing one’s thoughts, feelings, and bodily sensations without judgment. A 2011 study revealed significant improvements in insomnia symptoms and overall sleep patterns among participants who engaged in regular meditation sessions.

To incorporate mindfulness meditation into your routine:

• Aim for at least 15 minutes of practice in the morning or evening
• Consider joining a meditation group for motivation and guidance
• Explore online guided meditations for additional support

While generally safe, meditation can occasionally bring up strong emotions. If you find it causing distress, it’s advisable to discontinue the practice and seek alternative methods.

Harnessing the Calming Effects of Mantras for Better Sleep

The repetition of mantras or positive affirmations can be a powerful technique for calming the mind and promoting relaxation. A 2015 study conducted with homeless women found that those who consistently used a mantra throughout the day and before sleeping experienced reduced levels of insomnia.

To utilize mantras effectively:

• Choose a simple, positive statement in the present tense
• Recite the mantra mentally or aloud, focusing on the repetition of sound
• Gently redirect your mind to the mantra when it wanders
• Consider using different mantras for daytime and nighttime practice

If you find that chanting causes any negative effects or agitation, it’s best to discontinue the practice and explore alternative relaxation techniques.

Yoga: A Holistic Approach to Improving Sleep Quality

Yoga has been shown to have a positive impact on sleep quality, stress reduction, and overall physical functioning. When incorporating yoga into your insomnia-fighting routine, it’s essential to choose styles that emphasize moving meditation and breathwork rather than complex physical postures.

To maximize the benefits of yoga for sleep:

• Focus on slow, controlled movements to stay present and focused
• Explore yin and restorative yoga styles, which are particularly beneficial for relaxation
• Aim for a few longer sessions each week, complemented by at least 20 minutes of daily self-practice
• Consider performing gentle postures before bed to unwind and prepare for sleep

Remember to listen to your body and avoid forcing any poses that feel uncomfortable, as this may lead to injury and counteract the relaxation benefits.

The Role of Exercise in Combating Insomnia

Regular exercise is a powerful tool in the fight against insomnia, offering benefits that extend beyond improved sleep quality. A 2015 study found that participants who engaged in at least 150 minutes of exercise per week for six months experienced significantly fewer insomnia symptoms, along with reduced symptoms of depression and anxiety.

To incorporate exercise into your insomnia-fighting routine:

• Aim for at least 20 minutes of moderate exercise daily
• Include strength training or vigorous aerobic exercise a few times per week
• Experiment with different times of day to find when exercise has the most positive effect on your sleep
• Listen to your body and adjust your routine as needed to avoid injury

By consistently engaging in physical activity, you can enhance your overall health, boost your mood, and promote better sleep patterns.

Essential Oils and Aromatherapy for Insomnia Relief

Essential oils have long been used as a natural remedy for various ailments, including sleep disorders. Aromatherapy, the practice of using these concentrated plant extracts, can create a calming environment conducive to better sleep.

Some of the most effective essential oils for promoting sleep include:

• Lavender: Known for its relaxing properties and ability to reduce anxiety
• Chamomile: Helps calm the mind and promote restfulness
• Valerian: May improve sleep quality and reduce the time it takes to fall asleep
• Bergamot: Can lower heart rate and blood pressure, promoting relaxation
• Sandalwood: Possesses sedative properties that may help induce sleep

To incorporate essential oils into your sleep routine:

1. Use a diffuser to disperse the oils throughout your bedroom
2. Add a few drops to your bath before bedtime
3. Mix with a carrier oil and apply to pulse points
4. Place a few drops on your pillow or bedding

Always ensure you’re using high-quality, pure essential oils and follow proper dilution guidelines to avoid skin irritation.

The Impact of Diet on Sleep Quality and Insomnia

What we eat and drink can significantly influence our sleep patterns. Certain foods and beverages can promote better sleep, while others may exacerbate insomnia symptoms.

Foods that may help improve sleep quality include:

• Tart cherries: Rich in melatonin, the hormone that regulates sleep-wake cycles
• Kiwi: Contains serotonin, which may help regulate sleep patterns
• Fatty fish: High in omega-3 fatty acids and vitamin D, both linked to better sleep
• Nuts: Contain minerals like magnesium that can promote relaxation
• Warm milk: Contains tryptophan, which may induce sleepiness

Conversely, certain foods and drinks should be avoided close to bedtime:

• Caffeine: Can interfere with sleep even when consumed several hours before bed
• Alcohol: May help you fall asleep initially but can disrupt sleep later in the night
• Heavy or spicy meals: Can cause discomfort and indigestion, making it harder to sleep
• High-sugar foods: May lead to energy spikes and crashes, disrupting sleep patterns

To optimize your diet for better sleep, consider keeping a food diary to identify any correlations between what you eat and how well you sleep. Gradually adjust your diet based on these observations to find what works best for your body.

Creating a Sleep-Conducive Environment

The environment in which you sleep plays a crucial role in the quality of your rest. By optimizing your bedroom for sleep, you can significantly improve your chances of overcoming insomnia.

Key factors to consider when creating a sleep-friendly environment include:

Temperature

Maintaining a cool room temperature between 60-67°F (15-19°C) can help promote better sleep. Our body temperature naturally drops as we prepare for sleep, and a cool room can facilitate this process.

Light

Darkness is essential for the production of melatonin, the sleep hormone. Use blackout curtains or an eye mask to block out any external light sources. If you need to get up during the night, use dim, warm-colored night lights to avoid disrupting your sleep cycle.

Noise

Minimize disruptive noises by using earplugs, a white noise machine, or a fan to create a consistent, soothing background sound. If you live in a noisy area, consider soundproofing your bedroom.

Bedding

Invest in a comfortable mattress, pillows, and bedding that support your body and regulate temperature. Natural, breathable fabrics like cotton or bamboo can help prevent overheating during the night.

Electronics

Remove or turn off electronic devices in the bedroom. The blue light emitted by screens can interfere with melatonin production. If you must use devices before bed, consider using blue light filtering apps or glasses.

By carefully curating your sleep environment, you can create a sanctuary that promotes relaxation and supports your body’s natural sleep-wake cycle.

The Role of Cognitive Behavioral Therapy for Insomnia (CBT-I)

Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured program that helps identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. Unlike sleeping pills, CBT-I helps you overcome the underlying causes of your sleep problems.

Key components of CBT-I include:

• Stimulus control therapy: Associating the bedroom with sleep and limiting its use for other activities
• Sleep restriction: Limiting time spent in bed to increase sleep efficiency
• Sleep hygiene: Adopting lifestyle habits that promote better sleep
• Sleep environment improvement: Creating a comfortable and conducive sleep setting
• Relaxation training: Learning techniques to reduce tension and control racing thoughts
• Remaining passively awake: Also called paradoxical intention, reducing anxiety about falling asleep

CBT-I typically involves regular visits to a clinician, who will give you a series of sleep assessments, ask you to complete a sleep diary, and work with you in sessions to help you change the way you sleep.

While CBT-I is considered the first-line treatment for chronic insomnia in adults, it’s important to note that it may take several weeks to see significant improvement. Patience and consistency are key when implementing these strategies.

Natural Supplements and Herbal Remedies for Insomnia

Several natural supplements and herbal remedies have shown promise in alleviating insomnia symptoms. While these options are generally considered safe, it’s crucial to consult with a healthcare provider before adding any new supplements to your routine, especially if you’re taking other medications.

Some popular natural sleep aids include:

Melatonin

This hormone naturally produced by the body helps regulate the sleep-wake cycle. Melatonin supplements may be particularly helpful for people with jet lag or shift work sleep disorder.

Magnesium

This mineral plays a crucial role in regulating neurotransmitters directly related to sleep. Magnesium deficiency has been linked to insomnia and other sleep disorders.

Valerian Root

This herb has been used for centuries to promote relaxation and improve sleep quality. Some studies suggest it may help reduce the time it takes to fall asleep.

Passionflower

This herb has traditionally been used to alleviate anxiety and improve sleep. It may increase the production of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation.

Chamomile

Often consumed as a tea, chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain that may promote sleepiness.

L-theanine

An amino acid found in tea leaves, L-theanine may help reduce stress and promote relaxation, potentially improving sleep quality.

When considering natural supplements, keep in mind that their effectiveness can vary from person to person. Start with low doses and monitor your response carefully. If you experience any adverse effects or don’t see improvement after several weeks, consult with a healthcare professional to explore other options.

The Importance of Consistent Sleep Schedules and Routines

Establishing a consistent sleep schedule and bedtime routine is crucial for managing insomnia and improving overall sleep quality. Our bodies operate on a circadian rhythm, an internal clock that regulates various physiological processes, including sleep-wake cycles. By maintaining a regular sleep schedule, we can help synchronize this internal clock and promote more restful sleep.

Key elements of a healthy sleep schedule and routine include:

Consistent Bedtime and Wake Time

Try to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your body’s sleep-wake cycle and can help you fall asleep and wake up more easily.

Bedtime Routine

Develop a relaxing pre-sleep routine to help you unwind and prepare for bed. This might include activities such as:

• Taking a warm bath
• Reading a book
• Practicing gentle stretches or yoga
• Listening to calming music
• Engaging in meditation or deep breathing exercises

Limit Daytime Naps

If you must nap during the day, keep it short (20-30 minutes) and avoid napping late in the afternoon, as this can interfere with nighttime sleep.

Exposure to Natural Light

Try to get exposure to natural daylight, especially in the morning. This helps regulate your circadian rhythm and can improve both daytime alertness and nighttime sleep quality.

Gradual Transitions

As bedtime approaches, gradually transition to quieter, more relaxing activities. Dim the lights and avoid stimulating activities or conversations.

Remember that it may take some time for your body to adjust to a new sleep schedule. Be patient and consistent, and you should start to see improvements in your sleep quality over time.

When to Seek Professional Help for Insomnia

While home remedies and lifestyle changes can be effective for many people struggling with insomnia, there are instances when it’s important to seek professional help. Chronic insomnia can have serious health implications and may be a symptom of underlying medical conditions.

Consider consulting a healthcare provider or sleep specialist if:

• Your insomnia persists for more than a few weeks despite trying home remedies
• Your sleep problems are significantly impacting your daily life, work performance, or relationships
• You experience symptoms of sleep apnea, such as loud snoring or gasping for air during sleep
• You have chronic pain or other medical conditions that may be contributing to your sleep issues
• You’re experiencing symptoms of depression or anxiety alongside your insomnia
• You find yourself relying on alcohol or over-the-counter sleep aids to fall asleep

A healthcare provider can help determine if there are underlying medical conditions contributing to your insomnia and may recommend treatments such as:

• Cognitive Behavioral Therapy for Insomnia (CBT-I)
• Prescription sleep medications (for short-term use)
• Treatment for underlying conditions like sleep apnea or restless leg syndrome
• Referral to a sleep specialist for further evaluation

Remember, seeking professional help is not a sign of weakness but a proactive step towards improving your sleep health and overall well-being. With the right combination of treatments and lifestyle changes, most people can overcome insomnia and achieve restful, restorative sleep.

8 Insomnia Home Remedies: Exercises, Oils, and More

Practicing habits like mindfulness medication and taking supplements like magnesium may help you sleep well at night. But if your symptoms don’t resolve, a doctor may be able to help.

Many people experience short-term insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.

Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night. If your sleeping patterns are affecting your quality of life, home remedies may be able to help.

Keep reading to learn how you can take charge of your sleeping patterns through meditation, exercise, and other home remedies.

Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass.

Mindfulness meditation has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity.

Researchers in a 2011 study found that meditation significantly improved insomnia and overall sleep patterns. Participants attended a weekly meditation class, a daylong retreat, and practiced at home over the course of a few months.

You can meditate as often as you like. If you don’t have time for a longer session, aim to do 15 minutes in the morning or evening. Consider joining a meditation group once a week to stay motivated. You may also choose to do an online guided meditation.

Meditation is safe to practice, but it has the potential to bring up strong emotions. If you feel it is causing you further angst or turmoil, discontinue the practice.

Check out: The best mediation apps of the year »

Repeating a mantra or positive affirmation repeatedly can help focus and calm your mind. Mantras are said to produce feelings of relaxation by quieting the mind.

Researchers in a 2015 study taught women who are homeless to repeat a mantra silently throughout the day and before sleeping. Participants who continued to use the mantra over the course of a week experienced reduced levels of insomnia.

You may choose a mantra in Sanskrit, English, or another language. Search online for ideas or create one that feels right for you. Choose a mantra that you find pleasant and calming. It should be a simple, positive statement in the present tense. A good mantra will allow you to continually focus on the repetition of sound, which will enable you to relax and go to sleep.

Chant the mantra mentally or aloud, keeping your focus on the words. Gently bring your mind back to the mantra each time it wanders. You may also play music with chanting. Feel free to recite your mantra as often as you like. You might choose another mantra to use in the daytime.

If you feel the chanting is causing any ill effects or agitation, stop the practice.

Share on Pinterest

Yoga has been found to have a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus.

Choose a style that focuses more on moving meditation or breath work as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options.

Strive to do a few longer sessions each week, and at least 20 minutes of daily self-practice. Performing the postures before bed can help you to relax and unwind.

If a pose doesn’t feel right for you, don’t force it. Forcing it may result in injury. It’s important to do what feels good for you and your body, and that varies from person to person.

Check out: 5 yoga poses perfect for beginners »

Share on Pinterest

Exercise boosts overall health. It can enhance your mood, give you more energy, aid in weight loss, and promote better sleep.

Participants in a 2015 study exercised for at least 150 minutes per week for six months. During this time, researchers found that the participants experienced significantly fewer symptoms of insomnia. They also showed reduced symptoms of depression and anxiety.

To receive these benefits, you should engage in moderate exercise for at least 20 minutes per day. You may add in some strength training or vigorous aerobic exercise a few times per week. Find the time of day that best suits your needs and that has the most positive effect on your sleep.

Take into consideration the condition of your body and exercise accordingly. Physical injury is possible, but can usually be avoided if you practice with care.

Check out: How to massage your pressure points »

Share on Pinterest

Researchers in a 2015 study found massage therapy to benefit people with insomnia by improving sleep quality and daytime dysfunction. It may also reduce feelings of pain, anxiety, and depression.

If professional massage isn’t an option, you can do self-massage. You may also find it beneficial to have a partner or friend give you a massage. Allow your mind to focus on the feelings and sensations of touch as your mind wanders. Research online for tips and techniques.

While massage is generally safe, check with your doctor if you have any specific health concerns that may impede the benefits. If your skin is sensitive to creams or oils, be sure to do a skin patch test before use.

Check out: How to massage your pressure points »

Share on Pinterest

Magnesium is a naturally occurring mineral. It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns.

Participants in a 2012 study took 500 milligrams (mg) of magnesium daily for 2 months. During this time, researchers found that participants experienced fewer symptoms of insomnia and improved sleep patterns.

Men may take up to 400 mg daily, and women can take up to 300 mg daily. You may choose to divide your doses between the morning and evening or take your dose before bed.

You may also add 1 cup of magnesium flakes to your evening bath, allowing the magnesium to be absorbed through your skin.

Side effects include stomach and intestinal issues. You may wish to start with a lower dose and gradually increase to see how your body reacts. Taking it with food may reduce any abdominal discomfort. Check with your doctor if you take any medications to determine potential interactions.

You shouldn’t take magnesium supplements constantly. Take a break for a few days every two weeks. Don’t take more than the recommended dose found on the product.

Check out: 7 healthy benefits of magnesium »

Share on Pinterest

Lavender is used to improve mood, reduce pain, and promote sleep. Taking it orally is thought to be more effective.

Results of a 2014 study showed that lavender oil capsules were beneficial in improving sleep patterns in people with depression when taken with an antidepressant. People also showed lowered levels of anxiety, which would seemingly allow for better sleep.

Take 20 to 80 mg of lavender orally each day, or use as directed. You may wish to add lavender essential oil to a diffuser or spray it onto your pillow. Lavender tea is also an option.

Lavender is usually safe to use. Taking lavender orally may cause headache, constipation, or nausea.

Check out: What lavender can do for you »

Share on Pinterest

Melatonin can help you to fall asleep more quickly and enhance the quality of your sleep.

Researchers in a 2016 study found melatonin to significantly improve sleep patterns in people with cancer and insomnia. Sleep quality was improved even more between seven and 14 days.

Take 1 to 5 mg 30 minutes to two hours before going to sleep. You should use the lowest effective dose possible, as higher doses may cause side effects.

It may cause:

• depression
• dizziness
• headaches
• irritability
• stomach cramps
• wakefulness in the night

Melatonin is generally safe to use for short periods of time.

Certain lifestyle changes may also help reduce your symptoms of insomnia. You may wish to give these a shot before seeking out supplemental or medicinal options.

Tips and tricks

• Avoid chemicals that disrupt sleep, such as nicotine, caffeine, and alcohol.
• Eat lighter meals at night and at least two hours before bed.
• Stay active, but exercise earlier in the day.
• Take a hot shower or bath at the end of your day.
• Avoid screens one to two hours before bed.
• Keep your bedroom dark and cool, and try to use it only for sleeping.
• Get into bed only if you’re tired.
• Get out of bed if you don’t fall asleep within 20 minutes.

Was this helpful?

If your symptoms persist for more than a few weeks or worsen, consult your doctor. Persistent insomnia may be the result of an underlying health concern.

This includes:

• heartburn
• diabetes
• asthma
• arthritis
• chronic pain
• thyroid disease
• cardiovascular disease
• musculoskeletal disorders
• kidney disease
• neurological disorders
• respiratory problems
• hormonal changes associated with menopause

Prescription and over-the-counter medications may also interfere with sleep quality.

If left untreated, insomnia can increase your risk for:

• anxiety
• depression
• heart failure
• high blood pressure
• substance abuse

Your doctor can help you to get to the root cause and decide how best to treat the issue.

If lifestyle changes aren’t working, your doctor may suggest behavioral therapy.

Behavioral therapy

Behavioral therapy can help you to develop habits that improve the quality of your sleep. Your therapist will work with you over the course of a few months to figure out which thoughts and behaviors are contributing negatively to your sleep patterns.

A cognitive behavioral treatment plan may include:

• sleep restriction
• relaxation therapy
• sleep hygiene education
• sleep scheduling
• stimulus control

This usually has better long-term outcomes than medicine alone.

Medication

Sleeping medication should only be used occasionally and for no more than 10 consecutive days.

Over-the-counter options include diphenhydramine, such as in Benadryl, and doxylamine succinate, such as in Unisom SleepTabs.

Your doctor may prescribe sleeping pills to be used while you’re adjusting to behavior and lifestyle changes.

Common prescription sleep medicines include:

• doxepin (Silenor)
• eszopiclone (Lunesta)
• zolpidem (Ambien)

Learn more: Lunesta vs. Ambien, two short-term treatments for insomnia »

In many cases, making positive changes to your lifestyle can relieve insomnia. Infrequent insomnia typically lasts for a few days or weeks. In more severe cases, it can last three months or longer. If your symptoms persist for more than a few weeks, consult your doctor.

You may find it beneficial to have plan for what to do when you can’t sleep. You may decide to focus on relaxing in bed without sleeping, move to another room to do something relaxing, or get up and do something more active and productive. Find what works for you.

Keeping a sleep journal may help you identify any factors contributing to your insomnia. Be sure to record your nighttime routine, anything you had to eat or drink, and any medications you may be taking.

Keep reading: How to kick insomnia in early pregnancy »

8 Insomnia Home Remedies: Exercises, Oils, and More

Practicing habits like mindfulness medication and taking supplements like magnesium may help you sleep well at night. But if your symptoms don’t resolve, a doctor may be able to help.

Many people experience short-term insomnia. This common sleep disorder can make it difficult to fall asleep and stay asleep until it’s time to wake up.

Although the amount of sleep needed varies from person to person, most adults need at least seven hours of sleep a night. If your sleeping patterns are affecting your quality of life, home remedies may be able to help.

Keep reading to learn how you can take charge of your sleeping patterns through meditation, exercise, and other home remedies.

Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass.

Mindfulness meditation has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity.

Researchers in a 2011 study found that meditation significantly improved insomnia and overall sleep patterns. Participants attended a weekly meditation class, a daylong retreat, and practiced at home over the course of a few months.

You can meditate as often as you like. If you don’t have time for a longer session, aim to do 15 minutes in the morning or evening. Consider joining a meditation group once a week to stay motivated. You may also choose to do an online guided meditation.

Meditation is safe to practice, but it has the potential to bring up strong emotions. If you feel it is causing you further angst or turmoil, discontinue the practice.

Check out: The best mediation apps of the year »

Repeating a mantra or positive affirmation repeatedly can help focus and calm your mind. Mantras are said to produce feelings of relaxation by quieting the mind.

Researchers in a 2015 study taught women who are homeless to repeat a mantra silently throughout the day and before sleeping. Participants who continued to use the mantra over the course of a week experienced reduced levels of insomnia.

You may choose a mantra in Sanskrit, English, or another language. Search online for ideas or create one that feels right for you. Choose a mantra that you find pleasant and calming. It should be a simple, positive statement in the present tense. A good mantra will allow you to continually focus on the repetition of sound, which will enable you to relax and go to sleep.

Chant the mantra mentally or aloud, keeping your focus on the words. Gently bring your mind back to the mantra each time it wanders. You may also play music with chanting. Feel free to recite your mantra as often as you like. You might choose another mantra to use in the daytime.

If you feel the chanting is causing any ill effects or agitation, stop the practice.

Share on Pinterest

Yoga has been found to have a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus.

Choose a style that focuses more on moving meditation or breath work as opposed to difficult physical movements. Slow, controlled movements allow you to stay present and focused. Yin and restorative yoga are great options.

Strive to do a few longer sessions each week, and at least 20 minutes of daily self-practice. Performing the postures before bed can help you to relax and unwind.

If a pose doesn’t feel right for you, don’t force it. Forcing it may result in injury. It’s important to do what feels good for you and your body, and that varies from person to person.

Check out: 5 yoga poses perfect for beginners »

Share on Pinterest

Exercise boosts overall health. It can enhance your mood, give you more energy, aid in weight loss, and promote better sleep.

Participants in a 2015 study exercised for at least 150 minutes per week for six months. During this time, researchers found that the participants experienced significantly fewer symptoms of insomnia. They also showed reduced symptoms of depression and anxiety.

To receive these benefits, you should engage in moderate exercise for at least 20 minutes per day. You may add in some strength training or vigorous aerobic exercise a few times per week. Find the time of day that best suits your needs and that has the most positive effect on your sleep.

Take into consideration the condition of your body and exercise accordingly. Physical injury is possible, but can usually be avoided if you practice with care.

Check out: How to massage your pressure points »

Share on Pinterest

Researchers in a 2015 study found massage therapy to benefit people with insomnia by improving sleep quality and daytime dysfunction. It may also reduce feelings of pain, anxiety, and depression.

If professional massage isn’t an option, you can do self-massage. You may also find it beneficial to have a partner or friend give you a massage. Allow your mind to focus on the feelings and sensations of touch as your mind wanders. Research online for tips and techniques.

While massage is generally safe, check with your doctor if you have any specific health concerns that may impede the benefits. If your skin is sensitive to creams or oils, be sure to do a skin patch test before use.

Check out: How to massage your pressure points »

Share on Pinterest

Magnesium is a naturally occurring mineral. It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns.

Participants in a 2012 study took 500 milligrams (mg) of magnesium daily for 2 months. During this time, researchers found that participants experienced fewer symptoms of insomnia and improved sleep patterns.

Men may take up to 400 mg daily, and women can take up to 300 mg daily. You may choose to divide your doses between the morning and evening or take your dose before bed.

You may also add 1 cup of magnesium flakes to your evening bath, allowing the magnesium to be absorbed through your skin.

Side effects include stomach and intestinal issues. You may wish to start with a lower dose and gradually increase to see how your body reacts. Taking it with food may reduce any abdominal discomfort. Check with your doctor if you take any medications to determine potential interactions.

You shouldn’t take magnesium supplements constantly. Take a break for a few days every two weeks. Don’t take more than the recommended dose found on the product.

Check out: 7 healthy benefits of magnesium »

Share on Pinterest

Lavender is used to improve mood, reduce pain, and promote sleep. Taking it orally is thought to be more effective.

Results of a 2014 study showed that lavender oil capsules were beneficial in improving sleep patterns in people with depression when taken with an antidepressant. People also showed lowered levels of anxiety, which would seemingly allow for better sleep.

Take 20 to 80 mg of lavender orally each day, or use as directed. You may wish to add lavender essential oil to a diffuser or spray it onto your pillow. Lavender tea is also an option.

Lavender is usually safe to use. Taking lavender orally may cause headache, constipation, or nausea.

Check out: What lavender can do for you »

Share on Pinterest

Melatonin can help you to fall asleep more quickly and enhance the quality of your sleep.

Researchers in a 2016 study found melatonin to significantly improve sleep patterns in people with cancer and insomnia. Sleep quality was improved even more between seven and 14 days.

Take 1 to 5 mg 30 minutes to two hours before going to sleep. You should use the lowest effective dose possible, as higher doses may cause side effects.

It may cause:

• depression
• dizziness
• headaches
• irritability
• stomach cramps
• wakefulness in the night

Melatonin is generally safe to use for short periods of time.

Certain lifestyle changes may also help reduce your symptoms of insomnia. You may wish to give these a shot before seeking out supplemental or medicinal options.

Tips and tricks

• Avoid chemicals that disrupt sleep, such as nicotine, caffeine, and alcohol.
• Eat lighter meals at night and at least two hours before bed.
• Stay active, but exercise earlier in the day.
• Take a hot shower or bath at the end of your day.
• Avoid screens one to two hours before bed.
• Keep your bedroom dark and cool, and try to use it only for sleeping.
• Get into bed only if you’re tired.
• Get out of bed if you don’t fall asleep within 20 minutes.

Was this helpful?

If your symptoms persist for more than a few weeks or worsen, consult your doctor. Persistent insomnia may be the result of an underlying health concern.

This includes:

• heartburn
• diabetes
• asthma
• arthritis
• chronic pain
• thyroid disease
• cardiovascular disease
• musculoskeletal disorders
• kidney disease
• neurological disorders
• respiratory problems
• hormonal changes associated with menopause

Prescription and over-the-counter medications may also interfere with sleep quality.

If left untreated, insomnia can increase your risk for:

• anxiety
• depression
• heart failure
• high blood pressure
• substance abuse

Your doctor can help you to get to the root cause and decide how best to treat the issue.

If lifestyle changes aren’t working, your doctor may suggest behavioral therapy.

Behavioral therapy

Behavioral therapy can help you to develop habits that improve the quality of your sleep. Your therapist will work with you over the course of a few months to figure out which thoughts and behaviors are contributing negatively to your sleep patterns.

A cognitive behavioral treatment plan may include:

• sleep restriction
• relaxation therapy
• sleep hygiene education
• sleep scheduling
• stimulus control

This usually has better long-term outcomes than medicine alone.

Medication

Sleeping medication should only be used occasionally and for no more than 10 consecutive days.

Over-the-counter options include diphenhydramine, such as in Benadryl, and doxylamine succinate, such as in Unisom SleepTabs.

Your doctor may prescribe sleeping pills to be used while you’re adjusting to behavior and lifestyle changes.

Common prescription sleep medicines include:

• doxepin (Silenor)
• eszopiclone (Lunesta)
• zolpidem (Ambien)

Learn more: Lunesta vs. Ambien, two short-term treatments for insomnia »

In many cases, making positive changes to your lifestyle can relieve insomnia. Infrequent insomnia typically lasts for a few days or weeks. In more severe cases, it can last three months or longer. If your symptoms persist for more than a few weeks, consult your doctor.

You may find it beneficial to have plan for what to do when you can’t sleep. You may decide to focus on relaxing in bed without sleeping, move to another room to do something relaxing, or get up and do something more active and productive. Find what works for you.

Keeping a sleep journal may help you identify any factors contributing to your insomnia. Be sure to record your nighttime routine, anything you had to eat or drink, and any medications you may be taking.

Keep reading: How to kick insomnia in early pregnancy »

Prevention and treatment of insomnia – health articles

The MEDSI clinic in Moscow provides prevention and treatment of insomnia (insomnia). Our qualified and experienced specialists will help to cope with an unpleasant condition and avoid its aggravation over time. Night rest will bring only positive emotions.

Causes of insomnia

Insomnia is a sleep disorder characterized by inadequate sleep duration or poor quality. In some cases, both factors are combined. In this case, the state lasts for a significant period of time.

Insomnia can be caused by one or more factors. As a rule, it is provoked by stress and an unhealthy lifestyle.

Patients with chronic insomnia are characterized by a misperception of their own sleep for the worse. It seems to them that they do not sleep at all or sleep for a couple of hours. Therefore, before starting treatment, an objective diagnosis is mandatory.

Insomnia can accompany the lives of people who are depressed, suffer from diseases that cause pain, high blood pressure, alcoholism, senile dementia, neurosis, etc.

Insomnia can be caused by:

• sleep disorder
• taking a number of psychotropic drugs
• shift work
• frequent jet lag
• consumption of certain foods and stimulant drinks

Also, sleep disorders (along with other neurological disorders) occur in more than 37% of those who have recovered from covid. The non-specific symptom has already received the scientific name “covid-associated insomnia”. It is characterized by difficulty falling asleep, “emissions” from sleep, waking up due to a feeling of lack of air and fear that the lungs will stop working during sleep.

How to fall asleep quickly?

To fall asleep quickly, you need to follow just a few simple rules:

1. Provide a comfortable atmosphere in the room where you relax. It should be dark and cool. You should ventilate the room in advance, turn off the lights and try to remove all sources of possible irritation (turn off the TV, player, put away the phone, etc.)
2. Use the bed only for sleeping. You should not work in it, read, play with children
3. Devote evenings to rest, not work and gadgets. Before going to bed, it is useful to lie down for at least half an hour, fully relax, immersed in pleasant thoughts. You can take a bath, read your favorite book, listen to relaxing music
4. Avoid daytime sleep. Even if it is hard, you need to overcome difficulties. Just switch your attention. Take a walk, watch an interesting show, go to the pool, etc.

Important! The success of insomnia treatment largely depends on your mood. It is necessary to eliminate the fear of the problem

It is forbidden to self-medicate! If insomnia has really become a problem, you need to visit a specialist as soon as possible.

Symptoms that require immediate medical attention

You need to make an appointment with a somnologist in cases where:

• the process of falling asleep takes at least half an hour
• sleep disturbances can be triggered by night light, quiet sounds and other minor factors
• at night you wake up regularly and cannot fall asleep again
• drowsiness occurs during the day
• sleep does not bring positive emotions
• in the morning your pulse and blood pressure increase
• after waking up you have a headache
• family members notice your strange behavior at night

Important! It should be understood that chronic insomnia requires the identification of causes and prompt treatment. Otherwise, it can significantly worsen the quality of life. In addition, such a state is dangerous! Insomnia can cause a car accident, a significant decrease in performance, etc.

Diagnostic methods

Examination of patients begins with admission and examination by a somnologist. It is very important for a doctor to understand what provokes insomnia. It should be understood that in some cases, insomnia is provoked by various diseases (arterial hypertension, arthritis, herpes, etc.). Therefore, not only a somnologist, but also other specialized doctors are often involved in the diagnosis: otolaryngologists, cardiologists, psychotherapists, etc. They can prescribe computed and magnetic resonance imaging, various laboratory tests, radiography, etc.

Before seeking medical help, it is advisable for the patient to keep a sleep diary for at least a few days, writing down the conditions for falling asleep, the duration of rest at night and daytime, as well as other important facts. This will allow the doctor to identify conditions that provoke insomnia and evaluate the patient’s rest regimen.

The main instrumental method for diagnosing insomnia is a polysomnographic study. It is a registration and analysis of various processes and functions of the patient’s body during sleep. An expert-class polysomnograph is used to perform the diagnosis, corresponding to type 2 according to the recommendations of the AASM – American Academy of Sleep Medicine.

In the process of such an examination, the following are determined:

• Sleep stages
• Their duration
• Heart Rhythm
• Breathing rate
• Snoring
• Muscle tone level
• Blood oxygen saturation indicators
• Nature of brain activity

A polysomnographic examination allows you to find out the causes of insomnia and detect even hidden diseases that can reduce the quality of night rest (epileptic activity, sleep apnea syndrome, etc.).

Treatment of insomnia

Today, therapy can be carried out using a variety of techniques. They are selected depending on the patient’s condition, the characteristics of his lifestyle, already identified pathologies and a number of other important factors.

Encephalophony (“Music of the Brain”)

This technique is based on listening to the recording, the basis of which is the EEG (electroencephalography) of the patient himself. In its action, the method is somewhat similar to music therapy and the biofeedback method, but to a greater extent it shows its unique features based on the brain’s perception and analysis of the nature of the musical composition. Encephalophony achieves:

• harmonization of the work of the right and left hemispheres
• restoration of the function of neuroplasticity (the properties of the human brain to change under the influence of experience)
• reduction of excessive brain activity before sleep, distraction from thoughts
• memory improvement (including after coronavirus infection)

xenon inhalation

This method is based on inhalation (through a mask) of a mixture of xenon and oxygen. Xenon has already proven its effectiveness and has a positive effect on the molecular composition of cells. At the same time, it does not cause dangerous chemical and biochemical reactions. The procedure provides restorative, general tonic and healing effects. It helps to improve the quality of sleep and improve the functioning of the nervous system as a whole.

Light therapy

This method of prevention and treatment of insomnia consists in the use of special glasses that generate light waves of a certain intensity and length. They allow you to normalize circadian (biological) rhythms: periods of sleep and wakefulness. This method is especially relevant for travelers who change time zones, as well as for people who work the night shift. It is also used with a seasonal lack of natural light.

positive psychotherapy

This technique provides opportunities for transforming the patient’s beliefs regarding the state of his health. Positive psychotherapy allows you to find resources to launch internal reserves to overcome a pathological condition. Positive psychotherapy is aimed at realizing that life should be bright and healthy. At the same time, it allows you to accept your own uniqueness.

Cognitive Psychotherapy

This method of preventing and treating insomnia is aimed at reducing anxiety, which is often the cause of insomnia. Within the framework of the sessions, the patient finds factors that violate the ability to have a good rest. The basis of this therapy is dialogues and behavioral experiments. The patient is consistently asked various questions, answering which he independently formulates correct judgments. This allows you to determine realistic ideas about the body’s need for sleep and sources for energy during the daytime.

Relaxation techniques

The treatment is aimed at performing a certain set of exercises with alternating relaxation and muscle tension. Classes provide opportunities to relieve stress and reduce emotionality. The patient learns to relax properly, feeling himself and concentrating on breathing. He also receives certain attitudes that work like auto-suggestion and cause a state of calm.

There are other methods of treatment and prevention of insomnia. If the problem is provoked by pathologies of the internal organs, they must be treated. For this, various drugs, physiotherapy, exercise therapy, massage, etc. can be prescribed.

Important! You should not try to get rid of insomnia on your own. This can only worsen the condition. Trust the somnologist!

Prevention of insomnia

To avoid the need for treatment for insomnia, care should be taken to prevent it. It’s not as difficult as it seems. It is enough to follow a number of simple rules.

• It is advisable to go to bed no later than 23:00
• 2-3 hours before bedtime, it is better to stop using the phone and watching TV
• Do not eat large amounts of food at night (especially “heavy” meals that take a long time to digest). Going to bed with a feeling of hunger is also undesirable
• Avoid excessive use of strong tea and coffee (especially in the evenings)
• Get up preferably at the same time
• It is advisable to do daily morning exercises and generally increase physical activity (if it is lacking)

The doctor will tell you about all the measures and features of the prevention of insomnia.

Benefits of contacting MEDSI

• Experienced doctors. We employ specialists from the first somnology center in Russia. Today, they are also successfully helping patients fight insomnia
• Multidisciplinary approach. Somnologists, neurologists, otolaryngologists, psychologists and psychotherapists know how to get rid of insomnia in each specific case or ensure its effective prevention
• Possibilities for complex diagnostics. It is possible to conduct a night polysomnography study, computed and magnetic resonance imaging, specific laboratory tests, etc. in the center.
• Modern methods and tactics for the prevention and treatment of insomnia. Specialists can select and perform encephalophony (“brain music”), psychotherapy, inhalations, standard drug therapy, etc.
• Opportunities to visit clinics at convenient times. We work on weekends and holidays. You just need to make a preliminary appointment with the doctor
• Comfortable conditions for therapy and an individual approach to each patient. We have comfortable and functional rooms for diagnostics (including polysomnography) and appointments. We provide optimal conditions for staying in the clinic. We have ensured that there are no queues. Patients receive personal support during diagnosis and treatment
• Democratic pricing policy and loyalty programs. You can get information about current discounts and promotions from

specialists

To clarify the cost of a consultation on the prevention and treatment of insomnia in our center in Moscow or make an appointment with a somnologist, just call +7 (495) 7-800-500. Our specialist will answer all questions. Recording is also possible through the SmartMed application.

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• Sleep specialist appointment

Treatment of insomnia – how to treat and cure insomnia, Tibet Clinic

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Verified by an expert

Yakovenko Valentin Valentinovich

Reflexologist, psychotherapist Date of inspection: 15. 11.2022

CONTENTS:

• What is insomnia
• Why are sleeping pills dangerous?
• Insomnia Treatment
• Insomnia Treatments
• Our Doctors
• Prices
• Testimonials
• Get a Treatment Bonus

What is Insomnia

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Insomnia is a diagnosis that combines various sleep disorders. In addition, it means unsatisfactory quality of sleep.

Another name for insomnia is insomnia. Most often, it means the inability to fall asleep or frequent awakenings, chronic sleep deprivation, that is, lack of sleep at night. Other symptoms of this disorder are disturbing dreams, restless, superficial sleep, after which a person gets up not rested, but, on the contrary, tired, exhausted, sleepy.

Depending on the predominance of certain symptoms, doctors distinguish between intrasomnic, presomnic, or postsomnic disorders. The first means poor sleep, the second means difficulty falling asleep or inability to fall asleep. The third means that it is difficult for a person to wake up, during the day he constantly experiences fatigue, drowsiness.

The clinic “Tibet” uses oriental methods of treating insomnia, which show good efficiency in any sleep disorders. These are Tibetan herbal medicine, acupuncture, massage and other oriental methods of reflexology. Positive results are achieved in 96-98% of cases and persist for a long time.

Why are sleeping pills dangerous?

With chronic insomnia, a disorder of the nervous system develops, its imbalance increases. This leads to the development of increased anxiety, neurosis, depression.

When taking sleeping pills, as you get used to them, you get less and less effect, you have to increase the dosage or switch to more potent drugs. Side effects, on the contrary, accumulate and intensify. At the same time, the maximum duration of taking most sleeping pills does not exceed 6 months. And then what? After all, the cause of insomnia remained, no one treated it. All that has been done is a waste of time.

Sleeping pills have a psychotropic effect. They artificially slow down, suppress the nervous system. Thus, they compensate for the lack of braking processes and help to fall asleep. But this is where their action is limited. Meanwhile, it is not insomnia that needs to be treated, but its cause, which these drugs do not affect in any way.

Yakovenko Valentin Valentinovich
Reflexologist, psychotherapist
Experience 33 years

Treatment of insomnia

Treatment of insomnia in the clinic “Tibet” eliminates the cause of the disorder of the nervous system. As a result, all his symptoms, including sleep disturbance, disappear. This is achieved without the use of psychotropic, sedative, sedative or other pharmaceutical drugs. The methods we use do not give side effects. They are completely safe and effective in treating sleep disorders at any age, including children and the elderly.

Stage 1 (Diagnosis)

First of all, it is necessary to determine the cause of insomnia. To do this, the doctor at the primary free admission conducts a comprehensive diagnosis – a survey, examination, pulse diagnosis.

Perhaps sleep disturbance occurred against the background of frequent stress or chronic stress, mental trauma, psycho-emotional distress, negative emotions, mental, mental overwork, emotional overload. Insomnia can be one of the signs of chronic fatigue syndrome (CFS). Or is it one of the symptoms of neurasthenia, neurosis, depression. Such cases require special complex treatment.

In addition, chronic insomnia is often accompanied by hormonal, immune, metabolic disorders. These factors also need to be taken into account in treatment. It can be a symptom of vegetative-vascular dystonia, hyperthyroidism.

Next, the doctor proceeds to an external examination to identify signs of a disorder in the Wind and Mucus systems. He studies neurological reflexes, probes bioactive points. Using these methods, he studies the imbalance of the nervous system, the presence of muscle spasms, areas of persistent muscle tension. Perhaps the presence of inflammatory processes, chronic pain syndromes. If additional data is needed, the doctor gives a referral for laboratory tests.

Stage 2 (Sleep Recovery)

The treatment course may include from 9 to 11 complex sessions, including from 2 to 5 reflexotherapy techniques. The main goal of treatment is to restore balance and strengthen the nervous system. With the help of a complex of procedures and herbal medicine, the doctor eliminates the cause of her overexcitation and exhaustion, restores the balance of the processes of activation and inhibition.

If a sleep disorder is accompanied by a violation of hormonal regulation, metabolic, immune disorders, the doctor restores this balance.

As a rule, insomnia is accompanied by the accumulation of cold in the body. To increase the level of energy, the doctor uses methods that warm the body, increase heat. At the same time, it eliminates gaps through which vital energy is lost. To a large extent, this is facilitated by individual nutrition correction and herbal medicine, which are among the mild methods of treating insomnia.

Treatments for insomnia

Phytotherapy

Clinic “Tibet” uses Tibetan herbal medicines for treatment. They have a mild calming effect, while not suppressing, but harmonizing the nervous system. They help eliminate the effects of stress, increase resistance to stress, improve emotional state, restore and strengthen psycho-emotional balance.

These phytopreparations do not cause addiction, dependence, do not have side effects such as drowsiness, lethargy, decreased concentration. They restore the natural balance of the nervous system. As a result, problems with falling asleep disappear, and the quality of sleep improves.

Acupuncture

The introduction of thin medical needles into bioactive points is a painless and effective procedure. With its help, the doctor restores the normal circulation of vital energy along the meridians, increases the level of energy, heat in the body. This method harmonizes the nervous system, improves sleep, relieves emotional stress, improves the endocrine system, neurohormonal regulation.

Acupuncture activates the production of endorphins, dopamine, serotonin and its processing into melatonin, the sleep hormone. With the help of acupuncture, hormonal balance is normalized, pain syndromes and muscle tension are relieved.

The choice of bioactive points, the scheme of acupuncture are determined individually, depending on the cause, symptoms of insomnia, the presence of concomitant disorders.

Acupressure

Consistent strong pressure on the bioactive points eliminates muscle tension, which usually accompanies nervous stress and insomnia. This procedure helps to eliminate mental stress, get rid of the burden of negative emotions, the effects of stress, overwork, signs of chronic stress.

Moxibustion

Exposure to heat on bioactive points improves the functioning of the immune, endocrine systems, metabolism, helps to eliminate the disorder of the nervous system, restore the balance of inhibition and activation processes.

Vacuum therapy

Cupping (vacuum, magnetic-vacuum), cupping massage alleviate muscle pain, tension, muscle spasms, improve blood circulation, metabolic processes, and have a positive effect on immunity. This procedure helps to relieve physical, emotional stress. It is used in the complex treatment of sleep disorders, nervous disorders, pain syndromes.

Frequently asked questions about insomnia

Acupuncture has no side effects. This procedure improves the state of the nervous system, relieves overexcitation, calms and at the same time does not cause drowsiness, a decrease in concentration. It improves the production of serotonin, melatonin, dopamine. Thanks to this, acupuncture not only does not worsen, but, on the contrary, increases mental performance, improves memory, attention, and creates a positive mood.

Sleeping pills replace the natural processes of inhibition of the nervous system, and acupuncture restores them.